If you think you may have Achilles
tendinitis, help speed your recovery and
prevent further problems by trying these
at-home care methods: Rest.
Avoid
activities that increase the pain or swelling. Don''t try to work or play
through the pain. Rest is essential to tissue healing. But this doesn''t mean
complete bed rest. You can do other activities and exercises that don''t stress
the injured tendon, especially low-impact activities such as bicycling. Ice.
To decrease pain, muscle spasm and swelling, apply ice to the injured area for
up to 20 minutes, several times a day. Ice packs, ice massage or ice water
slush baths all can help. For an ice massage, freeze a plastic foam cup full of
water so that you can hold the cup while applying the ice directly to the skin.
Compression. Because swelling can result in loss of motion in
an injured joint, compress the area until the swelling has ceased. Wraps or
compressive elastic bandages (Ace) are best. Elevation. Raise
the affected ankle above the level of your heart to reduce swelling. It''s
especially important to use this position at night. Although rest is a key part
of treating
tendinitis, prolonged inactivity can cause stiffness in your
joints. Move the injured ankle through its full range of motion and perform
gentle Achilles tendon stretches to maintain joint flexibility. You can also
try nonsteroidal anti-inflammatory drugs (NSAIDs) such as aspirin and ibuprofen
(Advil, Motrin, others) or products containing acetaminophen (Tylenol, others)
to try to reduce the discomfort associated with tendinitis. Be sure to talk to
your doctor if you feel you need NSAIDs for an extended time because some of
these drugs should be used for only short periods — around seven to 10 days —
to avoid complications. If you take NSAIDs frequently or take more than the
recommended dose, these medications can cause stomach pain, stomach bleeding
and ulcers. Rarely, prolonged use can disrupt normal kidney function. If you
have liver problems, talk to your doctor before using products containing
acetaminophen.