Achilles tendon bursitis is a common cause of foot pain in athletes and is particularly common in those who enjoy running. It is often mistaken for Achilles tendinopathy, but of course can sometimes occur in conjunction with Achilles tendinopathy. The Achilles tendon bursa is a fluid-based sac located between the Achilles bone and the Achilles tendon, whose main function is to reduce friction on the Achilles bone during Achilles tendon movement. Repeated microtrauma can lead to an inflammatory reaction in the Achilles bursa.
Symptoms.
1. pain in the posterior aspect of the Achilles, especially when running up hills and on softer ground.
2, pressure and swelling in the posterior aspect of the Achilles, making it difficult to wear shoes.
3.When the fingers are squeezed on both sides of the heel bone, a cystic mass can be felt.
Treatment
1.Rest and icing.
2.Oral administration of non-steroidal anti-inflammatory drugs.
3.Appropriate rehabilitation exercises.
Physical therapy
1.Local adrenal corticosteroid treatment.
2.If the symptoms persist, surgery can be considered.
Rehabilitation exercise: the goal is to reduce pain and swelling and try to avoid aggravation of the injury. Identify the cause of the disease in order to prevent re-injury.
1.Reduce pain and swelling
Rest to avoid further aggravation of the disease progression. If it is caused by running, suspend running and wait until the symptoms are eliminated. During this period, you can swim or ride a bicycle. It is very important to maintain proper exercise.
When wearing shoes, be careful that the back of the shoe does not touch the Achilles tendon to reduce the pressure on the bursa. A small foam ring can be placed at the bursa to reduce pressure and accelerate healing. Non-steroidal anti-inflammatory drugs can be applied appropriately under medical supervision to reduce the inflammatory response.
Appropriate ice packs on the painful area can help reduce the inflammatory response. Care should be taken not to cover the ice pack directly on the skin, but to wrap a towel around the outside to avoid frostbite. Apply ice every 2 hours for 10-15 minutes each time. When the pain and swelling are relieved, you can move on to the next stage.
2.Resume exercise
When the pain is relieved, the previous level of exercise should be gradually resumed, with the goal of returning to 75% of the previous level of exercise, depending on each individual, of course. Check the back of the shoe to ensure there is no rubbing on the bursa area.
Recovery exercises can be performed as follows, taking into account the previous injury and activity level, of course.
Day 1, walking for 4 minutes and jogging for 2 minutes, repeated 4 times.
Day 2, rest.
Day 3, walking for 4 minutes and jogging for 3 minutes, repeated 3 times.
Day 4, rest.
Day 5, walk 3 minutes, jog 4 minutes, repeat 4 times.
sixth day, rest.
seventh, walk for 2 minutes, jog for 6 minutes, repeat 4 times.
Repeat the above progressive rehabilitation exercise program until you are able to return to normal exercise.
Several practical stretches are described below.
Flexibility test
By gently compressing the forefoot, the ankle should easily extend dorsally beyond 90°. The flounder muscle is tested in the same way as above, but the knee should be kept in flexion, when the gastrocnemius muscle is shortened and only the flounder muscle is kept in tension. Tightness of the flounder muscle is less common and tightness of the gastrocnemius is more common.
Gastrocnemius stretch
Spread your legs apart in a lunge, place the leg that needs to be stretched behind you, keep your knee straight, keep your heel close to the ground, lean your body forward, and push your hands against the wall if necessary. Maintain for 10 seconds, repeat 3-5 times, perform 3 sets per day. Gradually increase the maintenance time (up to 45 seconds).
Halibut Stretch
Same method as above, but keep the knee flexed.
Stretching on a step
Place the forefoot on the edge of the step and allow the heel to sink, holding for 15 seconds. Be careful to move gently and not to overstretch.