How to Treat an Archilles Heel Pain

The Achilles heel is the tendon that runs from the soleus muscle (lower calf) to the bottom of the calcaneus (heel). Pain in this area is usually caused by overuse of the lower legs (i.e. running, sports). Achilles pain can be caused by several conditions including tendonitis, retrocalcaneal bursitis and paratenonitis (see refs. 1 and 2 below for more details). Treatment is virtually the same for all conditions and usually includes rest, immobilization, heel inserts, ice, heat, medication and exercise.

Things You'll Need

• Ankle brace
• Shoe inserts
• Ibuprofen (Advil, Motrin) or naproxen (Aleve)
• Ice
• Ice pack or hand towel
• Two bath-size towels
• Heating pad

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Instructions

Treating Your Achilles Heel Pain

• 1

  Stop all physical activity that affects your Achilles heel immediately. For more severe pain, wear a foot and ankle cast when you need to move around. Purchase and use heel inserts for your shoes.

• 2

  Take two ibuprofen or naproxen pills every four to six hours throughout the day. Repeat procedure every day until your Achilles heel pain is gone.

• 3

  Put ice in an ice pack or inside a hand towel. Strap or tie the ice pack or hand towel (use one bath-size towel for tying) around your Achilles heel so that the ice is compressed directly against your source of pain. Leave the ice in place for 15-20 minutes and repeat procedure every three to four hours. Continue daily ice treatment until your inflammation and swelling have been substantially reduced.

• 4

  Once your inflammation and swelling are under control, use a heating pad several times per day for 15-20 minutes. Use the heating pad daily until your Achilles heel pain is gone.

• 5

  Perform the following exercises daily: Sit on a chair and wrap a bath-size towel around your toes and ball of your foot. Pull back on the towel and slowly stretch your foot back. Hold this position for 15-30 seconds, then relax. Repeat this movement three times. Next, place your hands against a wall, with one foot forward and your injured foot back. Slowly bend your arms and lean into the wall until you feel a stretch in your lower calf. Hold that position for 15-30 seconds, then relax. Repeat the exercise three times.