Achilles tendonitis is a painful condition that can limit mobility and hinder daily activities. Proper management involves a combination of rest, exercises, and professional intervention. Whether you’re seeking Achilles tendonitis treatment in Singapore or trying to manage the condition at home, this step-by-step guide provides practical advice for recovery.
1. Recognise the Symptoms Early
Early detection is crucial for effective management. Symptoms of Achilles tendonitis include pain and stiffness in the back of the ankle, especially in the morning or after physical activity. Swelling and tenderness around the Achilles tendon may also occur. Identifying these signs early allows you to begin treatment and avoid worsening the condition.
2. Rest and Reduce Activity
Resting the affected tendon is the first step to recovery. Avoid high-impact activities like running or jumping, as these can aggravate the injury. Giving your body time to heal reduces inflammation and prevents further damage. If necessary, consider using supportive footwear to minimise strain on the tendon.
3. Apply Ice to Reduce Inflammation
Ice therapy is an effective way to manage swelling and pain. Apply an ice pack to the affected area for 15–20 minutes, several times a day. This simple step can provide immediate relief and help control inflammation, especially in the early stages of the condition.
4. Perform Gentle Stretching Exercises
Stretching and strengthening exercises can aid recovery by improving flexibility and supporting the tendon. Focus on calf stretches and heel raises to alleviate tension in the Achilles tendon. Begin with gentle movements and gradually increase intensity under the guidance of a healthcare professional.
5. Use Supportive Orthotics
Orthotic devices, such as heel lifts or cushioned insoles, can reduce strain on the Achilles tendon. These supports help improve foot alignment and distribute pressure evenly, allowing the tendon to heal more effectively. Consult a specialist for recommendations tailored to your condition.
6. Seek Professional Treatment When Needed
If symptoms persist despite home care, consult a specialist for professional Achilles tendonitis treatment in Singapore. A physiotherapist or orthopaedic expert can design a personalised rehabilitation programme, incorporating modern therapies like ultrasound or shockwave therapy to accelerate recovery.
7. Consider Medical Interventions for Severe Cases
In cases where conservative treatments fail, medical interventions may be necessary. An orthopaedic surgeon in Singapore can evaluate your condition and discuss options such as corticosteroid injections or, in severe instances, surgical repair. Early consultation prevents complications and ensures the desired outcomes.
8. Adopt a Long-Term Prevention Strategy
Preventing recurrence is essential for maintaining mobility and avoiding further injuries. Incorporate stretching routines, proper footwear, and gradual increases in physical activity into your lifestyle. Strengthening the surrounding muscles helps stabilise the tendon and reduces the likelihood of future issues.
9. Monitor Your Progress Regularly
Track your symptoms and recovery progress to ensure your treatment plan is working. Regular follow-ups with a healthcare provider allow for adjustments to your therapy as needed. Monitoring your condition closely ensures consistent improvement and prevents setbacks.
10. Know When to Seek Emergency Care
While most cases of Achilles tendon in Singapore improve with conservative treatment, sudden and severe pain could indicate a tendon rupture. If this occurs, seek immediate attention from an orthopaedic surgeon in Singapore to address the injury promptly and minimise complications.
Conclusion: Take Control of Your Recovery
Managing Achilles tendonitis requires a proactive approach and a combination of rest, exercises, and professional care. By following these steps, you can effectively reduce pain, restore mobility, and prevent recurrence. For severe cases, consulting a specialist ensures comprehensive treatment tailored to your needs.
Take the first step toward recovery. Contact Specialist Orthopaedic Centre today for expert Achilles tendonitis treatment in Singapore.
