Achilles Tendonitis and Menopause
What is Achilles Tendonitis?
Achilles tendonitis is an overuse injury that affects the Achilles tendon, which connects the calf muscles to the heel bone. It is typically characterised by pain, swelling, and stiffness in the tendon, especially at the back of the lower leg.
With the Bowen Technique and ®MSTR Scar work we can achieve a great deal in balancing the pelvis to the knees and the ankle joint, helping the load pressure on the achilles both preventing but also treating achilles problems as they occur.
Scar work is exceptional at breaking down thickened tissue and restricted movement along the track of the achilles and it's insertion points This is a first port of call before commencing therapeutic recovery options.
Why It Happens:
Overuse or Repetitive Strain: The Achilles tendon can become inflamed from repetitive stress or overuse, often due to activities such as running, jumping, or wearing improper footwear.
2. Age-Related Changes:
As we age, the Achilles tendon loses some of its elasticity and strength. This makes the tendon more susceptible to damage from stress or strain.
3. Hormonal Changes in Menopause.:
Menopause leads to a decrease in estrogen levels, which has a direct impact on collagen production, the protein that helps maintain the structure of tendons. Lower collagen levels can weaken the tendons, making them more vulnerable to injury, including conditions like Achilles tendonitis. We have researched the field of collagen for years. Below is the cleanest, most ethical and biochemically the best formula we have seen.
4. Other Factors
Obesity, tight calf muscles, improper footwear, and certain activities or sports can increase the risk of developing tendonitis.
Why Menopause Increases the Risk of Achilles Tendonitis:
5. Decline in Oestrogen:
Oestrogen plays a role in maintaining the health and integrity of connective tissues, including tendons. When oestrogen levels drop during menopause, collagen production slows, leading to weaker tendons that are more prone to injury. Boost your phytoestrogen levels with the following foods.
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6. Changes in Biomechanics:
Hormonal shifts can also affect the way the body moves, potentially altering the way pressure is distributed across the lower legs, which can put more stress on the Achilles tendon.
7.. Increased Weight:
Some women experience weight gain during menopause due to hormonal changes. Extra weight puts more pressure on the feet, ankles, and tendons, contributing to the risk of overuse injuries like tendonitis.
What to Do If You Have Achilles Tendonitis?
1. Rest and Ice / Heat
Reduce or stop activities that put stress on the tendon. Applying ice for 15–20 minutes several times a day can help reduce swelling and pain. Laternate this with a heat pack for 10 mins as well to soothe and assist blood flow.
2. Compression and Elevation:
Using a compression bandage and elevating the affected leg can also reduce swelling.
3. Gentle Stretching and Strengthening Exercises:
4. Footwear
This is an interesting discussion. The trend has lent itself in the last 15 years towards "zero-drop" shoes like ™Vivobarefoot amongst others. During an episode of achilles tendonitis it's best to include a slight heel raise to create more flexibility and take some of the painful stretch off the tendon briefly.
When you have Achilles tendonitis, the tendon becomes very sensitive to being stretched. When you wear a zero-drop shoe, it is easier for your foot to go into positions that stretch and irritate the tendon.
So, if you want your irritated tendon to calm down and recover more quickly, it is usually better to wear a shoe that lifts the heel up a bit or even to place heel lifts in your shoes, taking the strain off the tendon.
For example :
5. Weight Management:
Maintaining a healthy weight helps reduce excessive strain on your lower body, including the Achilles tendon.
6. Maintain Flexibility:
Regular stretching of the calves, hamstrings, and lower legs can help maintain flexibility and prevent tension in the Achilles tendon. See above.
7. Avoid Overtraining:
If you're engaging in activities that require repetitive movement, such as running or jumping, be mindful of your body’s limits. Ensure adequate recovery time to avoid overuse injuries.
Summary
Achilles tendonitis is an inflammation of the Achilles tendon, often caused by overuse or strain. In menopause, the decrease in oestrogen can lead to weakened tendons, increasing the risk of injuries like tendonitis. To manage and prevent Achilles tendonitis, rest, ice, and appropriate footwear are crucial. Regular stretching, strengthening exercises, and gradual increases in activity can help protect the Achilles tendon from future injury.
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Sport Scientist
Sports injury Specialist to Professional Sport.
Love my community clinic in Ballymena.
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