How to Live With Achilles Tendonitis

The Achilles tendon is the long ligature, which extends from the bottom of the foot, under the heel, up the back of the ankle and into the calf. Achilles tendonitis is often seen in runners and middle-aged athletes. People who have worked on their feet for years also can experience the affliction. If surgery is not an option for you, take these steps to minimize the pain.

Instructions

• 1

  Wear solid heeled shoes with a slight lift to minimize the stretching of the tendon. Soft-soled shoes will add more wear to the swollen tendon, causing more pain. Women do best in angled wedges with wooden or cork heels. Men should always have a slight heel on their shoes.

• 2

  Alternate your activity during the day. Try to find work that allows you to sit and stand. Staying in one position for too long aggravates the tendonitis. That's why people with Achilles tendonitis have trouble walking first thing in the morning.

• 3

  Use blood thinning pain relievers such as ibuprofen to ease the pain of Achilles tendonitis. Be careful of overuse; follow directions on the medication.

• 4

  Lie down in the evening and rest your ankle on an ice pack for 10 minutes. Switch to a heating pad for 10 minutes, and then finish the treatment with another 10 minutes on the ice.

• 5

  Stretch regularly throughout the day. Whenever you use steps, take the opportunity to stretch by going up the stairs using the toe of your foot. Lean forward against a way and put your leg out behind you and stretch. Bend your knees, leaving your feet flat on the floor.