When there is an overuse injury of your Achilles tendon, then you have a condition which is known as Achilles tendinitis. This tendon attaches your calf muscles at the back of your lower leg to your heel.
This is a very common problem in younger and middle-aged people who are doing some sports activities such as volleyball, basketball, tennis, softball,baseball, football, dance, gymnastics, and running. When you have a sudden increase in the intensity or the amount of your physical activity, then you can easily get this condition.
Also, you can get Achilles tendon injury when you are doing lots of jumping, running on hard surfaces or when you are not stretching properly before exercising.
Also, if you are not wearing shoes with proper support or you wear high heels for extended hours, then you also have a chance of getting an Achilles tendon injury. Also, there are some factors that can increase the chances of getting Achilles tendon injury by taking certain types of antibiotics, high blood pressure, diabetes, obesity, and flat feet. When you are walking or running, then you can feel pain above your head and along the back of your leg, which is the main symptom of this condition.
Also, there are other symptoms that are associated with this disease, such as difficulty walking and standing, stiff muscles, swelling, and tenderness when touched. If you suffer from this disease, then you should talk with your doctor about the treatment. Following are some of the Achilles tendon home remedies.
12 Achilles tendon home remedy and natural cures
Contents
Cold compress
This Achilles tendon home remedy can help you to reduce swelling and pain, which are the main symptoms of this condition. Also, it can help you to relax the affected muscles.
In a thin towel, you should put a few ice cubes, and you should tie the towel in a secure way. You should put the towel on the affected areas and let it stay there for a period of 10 – 15 minutes. You should repeat this treatment for as long as you need.
Also, a bag of frozen peas will have the same effect as the ice pack. What is important to know is that you should not apply ice directly on your skin because, in this way, it can cause you frostbite. [1]
Stretching
Before you start with your sports activities, it is very important to warm up your body because, in this way, your muscles will be active and healthy. This means that it can prevent you from stress on some parts of your body, such as the Achilles tendon. You should have at least two stretches throughout your day. You need to do them for five or ten minutes because they can increase your flexibility and also you will have better protection from disease.
Ginger
This is also a very effective Achilles tendon home remedy because it has antioxidant and anti-inflammatory properties. It can help you to reduce pain, inflammation, and swelling. Also, ginger can improve circulation in the affected areas.
You should drink two to three cups of ginger tea per day. In 1½ cups of water, you should simmer one tablespoon of thinly sliced ginger because, in this way, you will make tea. You should simmer it for a period of ten minutes. You should strain this remedy. Then, you should add honey to the tea, and then you should drink it.
Also, you can add ginger to your everyday cooking. Also, you can consume ginger supplements, but you must talk with your doctor before you start using them. Also, you can massage the affected areas with ginger oil. You should do this Achilles tendon home remedy a few times per day. [2]
Proper shoes
One of the most essential ways to prevent Achilles tendinitis is to wear proper shoes. It is very important for athletes and people who have physical activities to wear supportive and appropriate shoes. If you do not wear proper shoes, then the chances of getting Achilles tendinitis. [3,4]
Lifestyle changes
People who suffer from Achilles tendinitis should quit smoking because it can make them poor circulation. If they quit smoking, then this can speed up the healing process and also it can help them to avoid serious conditions.
Turmeric
if you suffer from Achilles tendonitis, then you can use turmeric as your natural remedy. It has one chemical compound, which is known as curcumin. This chemical has anti-inflammatory properties, which can help you to reduce swelling and pain.
In one cup of milk, you should put one teaspoon of turmeric powder and boil it. You should simmer this remedy for five minutes. You should add a small amount of honey to it. Then, you should drink this Achilles tendon home remedy two times per day until you have noticed improvements in your condition.
Also there, you have a choice to use curcumin supplements, but you must talk with your doctor before you start using them. [2]
Epsom salt
Epsom salt is also a very effective home remedy for Achilles tendonitis. It has magnesium as its component, which can help you to heal from injured muscles and sores. This Achilles tendon home remedy can reduce swelling and pain, and also it will relax your muscles.
In a small tub that is filled with warm water, you should add one-half cup of Epsom salt. You should stir well until you have noticed that the Epsom salt is dissolved. You should soak the affected leg in this warm water for a period of 30 minutes. You should repeat this Achilles tendon home remedy.
Vitamin E
This Achilles tendon home remedy can help you to get relief from pain and inflammation because it is a fat-soluble antioxidant. Also, it can help you to rid of the free radicals, which in many cases are a reason for Achilles tendonitis. It can help you to improve your circulatory function, which can promote healing and reduces swelling.
You should massage the affected areas with Vitamin E oil two to three times per day until you have noticed that there is no pain in those areas. Also, you can eat foods that are rich in Vitamin E, or you can consume Vitamin E supplements, but you need to talk with your doctor about the recommended intake amount. [5]
Warm wraps or elastic bandages
If you want to reduce the stress on your affected muscles, then you should apply compressive or wrapped elastic bandages on those places. It will help you to speed up the healing process, and also, you will decrease the swelling. In almost every market, you can find elastic bandages or warm wraps.
You should wrap your lower leg and foot with a compression wrap or elastic bandage. When you are doing this method, you should keep your legs elevated because, in this way, you will reduce the blood flow in those areas. You should keep it wrapped for a period of a few days or until you have noticed that you got relief from the soreness and swelling.
Also, you should not wrap it too tightly because this will lead to poor circulation. If you have increased pain or other symptoms, then you should loosen the wrap. [1]
Castor oil
If you suffer from Achilles tendonitis, then castor oil is also a very effective home remedy for you. This oil is comprised of ricinoleic acid, which has anti-inflammatory properties. Also, it has dual pro-inflammatory and capsaicin–like properties that can help you to win against this condition. You should apply castor oil to the affected areas. You should do this treatment two to three times per day. This Achilles tendon home remedy will minimize the inflammation of the tendon, and also it will give you relief from the pain.
Apple cider vinegar
This is also a very effective Achilles tendon home remedy because it has alkalizing and anti-inflammatory properties. This Achilles tendon home remedy will help you to reduce inflammation and pain.
In a small tub of hot water, you should add 1 cup of raw and unfiltered apple cider vinegar. You should soak your affected leg in this water for a period of twenty to thirty minutes. You should do this Achilles tendon home remedy once per day until you have noticed improvements in your condition.
Also, you can add one teaspoon of honey and one to two teaspoons of unfiltered and raw apple cider vinegar in one glass full of hot water. You should drink this Achilles tendon home remedy two times per day if you want to have the best results.
Massage
If you suffer from Achilles tendonitis, then you can use massage to get relief from this condition. When you are massaging your legs in a gentle way, then you are reducing stiffness and swelling, relaxing the muscles, and increasing circulation.
You can use mustard, sesame, coconut, or olive oil for your massage. You should choose some of the mentioned oils and then you should slightly warm it. You should use your fingers to massage the heel and lower part of your foot gently. Do this massage for a period of ten to fifteen minutes. You should repeat this treatment several times until you have noticed that you have no pain.
If you cannot massage on your own, then you must talk with some family member, friend, or a professional massage therapist to help you with this Achilles tendon home remedy. [6]
References
[1] Lopez RGL, Jung HG. Achilles tendinosis: Treatment options. Clinics in Orthopedic Surgery. 2015;7(1):1-7.
[2] Lakhan SE, Ford CT, Tepper DE. Zingiberaceae extracts for pain: a systematic review and meta-analysis. Nutrition Journal. 2015.
[3] Li HY, Hua YH. Achilles tendinopathy: Current concepts about the basic science and clinical treatments. BioMed Research International. 2016; 2016: 6492597.
[4] Meinert I, Brown N, Alt W. Effect of footwear modifications on oscillations at the achilles tendon during running on a treadmill and over ground: A cross-sectional study. PLoS One. 2016;11(3):e0152435.
[5] Elshawary A, Abd-Elhrman ASA, Gad Elrab WM, et al. Histological study of the role of vitamen E and zinc on tendenopathy induced by ciprofloxacin in albino rat. 2017.
[6] Stefansson SH, Brandsson S, Langberg H, Arnason A. Using pressure massage for achilles tendinopathy: A single-blind, randomized controlled trial comparing a novel treatment versus an eccentric exercise protocol. Orthopaedic Journal of Sports Medicine. 2019;7(3):2325967119834284.
