If you’re experiencing pain in your Achilles tendon, you’re not alone.

Achilles tendonitis, or inflammation of the Achilles tendon, is a common condition that affects athletes, runners, and people who are on their feet for extended periods of time. If you’re dealing with Achilles tendon pain, here are eight key takeaways to keep in mind:.

1. It’s Important to Rest

The first key takeaway is to rest. Rest is essential for healing any type of injury, and the Achilles tendon is no exception. If you continue to put stress on the tendon while it’s inflamed or injured, you can actually make the condition worse.

Take a break from any activities that cause pain, and avoid putting weight on the affected foot as much as possible. If you’re unsure about whether an activity is safe, talk to your doctor before proceeding.

2. Ice Can Help with Inflammation

If you’re experiencing inflammation in your Achilles tendon, ice can be a helpful tool for reducing the swelling. Apply ice to the area for 15-20 minutes at a time, several times per day.

Be sure to wrap the ice in a towel or cloth to protect your skin from frostbite.

3. Stretching is Key

Stretching can be a helpful tool for preventing and managing Achilles tendon pain. Try stretching your calf muscles regularly, as tight calf muscles can put additional stress on your Achilles tendon. Additionally, try the following stretch:.

Stand facing a wall with your hands on the wall at about shoulder height. Step back with one foot and bend the other knee, keeping your back leg straight. Lean forward into the wall until you feel a stretch in your back leg.

Hold for 30 seconds, and then switch sides.

4. Strengthening Exercises Can Help

In addition to stretching, strengthening exercises can also be helpful for preventing and managing Achilles tendon pain. Try the following exercises:.

Toe raises: Stand with your feet hip-width apart, and rise up onto your toes. Hold for a few seconds and then lower back down.
Eccentric heel drops: Stand on a stair with just your toes on the step. Rise up onto your toes on both feet, and then lower down slowly on one foot.
Single-leg balance: Stand on one foot for 30 seconds, and then switch sides.

5. Shoes and Orthotics Matter

Your choice of footwear can make a big difference in preventing and managing Achilles tendon pain. Look for shoes with good arch support and cushioning, and avoid high heels and shoes with minimal support.

Additionally, your doctor may recommend orthotics, which are inserts that go into your shoes to provide additional support and cushioning.

6. Consider Other Treatments

If conservative treatments like rest, ice, and stretching aren’t helping your Achilles tendon pain, there are other treatments to consider.

Your doctor may recommend physical therapy, which can help you stretch and strengthen your Achilles tendon in a controlled environment. Additionally, your doctor may recommend medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs), to manage pain and inflammation.

7. Surgery is Rarely Needed

In some cases of very severe Achilles tendonitis, surgery may be necessary. However, surgery is generally considered a last resort and is rarely needed for managing Achilles tendon pain.

Most cases of Achilles tendonitis can be successfully treated with rest, ice, stretching, and other conservative treatments.

8. Prevention is Key

Finally, the best way to manage Achilles tendon pain is to prevent it from happening in the first place. Be sure to stretch and strengthen your calf muscles regularly, and choose supportive footwear that fits well.

Additionally, if you’re an athlete, gradually increase the intensity and duration of your workouts to avoid putting too much strain on your Achilles tendon.