Achilles tendonitis is an injury of the band of tissue that connects the calf muscles at the back of the lower leg to your heel bone. It is caused by overuse and symptoms may include pain, stiffness and swelling along the Achilles tendon, severe pain the day after exercising, and thickening of the tendon. It is a common issue in middle-aged people who play sports, such as tennis, squash, or basketball only on the weekends.

Should you see a doctor?

If you feel only minor discomfort that dissipates quickly, you can put off seeing a doctor for the time being. Moderate Achilles tendon injuries should heal on their own, too, and can be treated with relatively simple, at-home care, but under your doctor's supervision. It is always better to check with your doctor first so he can suggest the best  combination of strategies. 

However, if you experience a sudden “pop” in the back of your calf or heel, and a pain that affects your ability to walk, you might have ruptured (torn) your Achilles tendon. See your sports medicine expert in Boca Raton immediately. 

A proper examination is always recommended to assess the severity of the injury since more-serious cases of Achilles tendonitis may require surgical intervention.

At-home remedies for Achilles tendonitis

• Try the RICE method: 

• Rest your leg. Avoid using the injured area or putting weight on your leg for as long as you can. 
• Ice it. Apply ice to your injury for up to 20 minutes at a time as needed. The ice should not touch the skin directly.
• Compress your leg. Use an elastic bandage around the lower leg and ankle to keep down swelling.
• Elevate it. Keep the area raised above the level of the heart to reduce swelling.

• Try nonsteroidal anti-inflammatory painkillers. NSAIDs such as ibuprofen and naproxen will help with pain and swelling. Always follow the instructions on the label and, if you suffer from asthma, kidney disease, liver disease, or allergies, check with your doctor first to ask if taking NSAIDs is safe for you.
• Use a heel lift. Your doctor may recommend that you wear an insert in your shoe while you recover. It will help protect your Achilles tendon from further stretching.
• Try physical therapy. Decreasing activity is important in the case of the Achilles tendon injury, but sometimes gentle stretches and exercises are recommended and may be helpful to rehabilitate tendon problems, especially when they are persistent.

How long will it take to get better? 

Remember that at-home treatment remedies are aimed at relieving pain and reducing swelling of minor Achilles tendon injuries. The choice of treatment should depend on the severity of the condition, whether the patient is a professional athlete or not, and should always be checked with a sports medicine specialist or an orthopedic surgeon in Boca Raton.

The recovery may take days, weeks or months, depending on how serious the injury is. Don’t try to push yourself too much before your Achilles tendon injury heals completely because if the tendon gets injured again, the pain could become a long-lasting problem.

Learn more about Boca Raton sports medicine

At Orthopaedic Surgery Associates we help professional and recreational athletes get back on their feet  We have qualified specialists and state-of-the-art technology. With us, you are in good hands! For more information, request an appointment or call us directly at (561) 395-5733.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Â Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

Did you know that the Achilles tendon is the thickest and strongest tendon in the human body? It is about 15 cm long and connects the calf muscles to the heel bone. 

When the calf muscles flex, the Achilles tendon pulls on the heel which allows you to point your toes toward the floor or raise on your tiptoes, as well as push off for propelling the body forward as you walk. You rely on it virtually every time you walk, jump or move your foot in any direction. 

Try to feel it - at the back of your ankle and above your heel you will feel a springy, narrow band of tissue. That’s the Achilles tendon! 

Prone to injuries 

Despite its strength, the Achilles tendon is vulnerable to injury, because of the limited blood supply the tendon receives, and the high tensions placed on it. This is especially true in sports that engage the calf and the heel a lot, such as squash, tennis, basketball, football or running, where a rapid push-off is required. 

The injury can be mild or moderate and it may feel like a burning pain or stiffness in that area of your leg. If the pain is severe, your Achilles tendon may be partly torn or completely ruptured, and that’s when you should contact a sports medicine doctor in Boca Raton without unnecessary delay because your injury may require surgical intervention. 

How to prevent the Achilles tendon injury?

A tear, or rupture, of the Achilles tendon is one of the most devastating injuries which a competitive and recreational athlete can suffer. But not just an athlete. It can happen to anyone of us who walk, jog, wear high-heels or play with kids. 

Luckily, there is much that can be done to reduce the chances of injuring the Achilles tendon: 

• Choose proper footwear for your discipline. Tennis shoes differ from regular sneakers for a reason. Always wear well-fitting athletic shoes with proper cushioning in the heels. 
• Avoid wearing high-heels. Wearing high-heels for an extended period isn’t good for your feet and isn’t good for your Achilles tendon either. The steep angle at which the foot is placed shortens the calf muscle and makes the Achilles tendon stiffer and thicker. Ironically, it isn’t a problem as long as the high-heels are worn but, after some time in high-heels, walking flat-footed will lead to discomfort because without the steep angle the muscle and the tendon are stretched beyond their “new normal” range of movement. 

• Always warm-up before exercising. Warming up prepares your body for exercise. When the body’s temperature increases, the joints loosen up and the blood flow to the muscles increases. Only warm, well-lubricated joints and warmed-up muscles can sustain abrupt movements without injury.

• Stretch calf muscles after a workout. Never stretch a cold muscle and never rush stretching exercises. After the workout, when the muscles are warm and pliable, stretch your calf and hold for 15 seconds just below the feeling of discomfort (until you feel a noticeable pull but not pain). Don't bounce during the stretch! Calf-strengthening exercises promote flexibility and help the muscle and tendon absorb more force preventing it from injury. 

• Increase training intensity slowly. Achilles tendon injuries commonly occur after an abrupt increase in training intensity. Increase the distance, duration, and frequency of your training by no more than 10 percent weekly.

A tendon injury, depending on its severity, can be a serious problem and may result in excruciating pain and permanent disability if untreated. Always consult a specialist at sports medicine Boca Raton if you sustain an Achilles tendon injury. 

Learn more about Boca Raton sports medicine and Boca Raton orthopedics

Orthopaedic Surgery Associates has helped many professional and recreational athletes get back on their feet throughout the years. We have qualified orthopaedic specialists and state-of-the-art technology. With us, you are in good hands! For more information, request an appointment or call us directly at (561) 395-5733.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Â Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

You will already have goals set for this year but are any of these about keeping your bones healthy? Doctors in our orthopedic clinic in Boca Raton have years of experience in dealing with musculoskeletal cases that could have been prevented if the bones were healthy enough.

Strong bones protect your body from injury. Healthy bones also store minerals that the rest of your organs use to function better. Now, these two primary reasons should be more than enough to motivate you to keep the following resolutions for better bone health:

1. Sleep well every night.

A study in the Journal of Bone and Mineral Research suggested that there are links to strong bones and a good night's rest, especially in women. Experts learned that women who sleep less than five hours a night have lower bone mass density by as much as 63 percent, compared to women who have seven hours of sleep. Therefore, they are more at risk for osteoporosis.

2. Do strength training.

Doing physical activities at least three to five times a week can increase your bone density. Exercise also helps keep the muscles strong, as well as improve your body's flexibility and balance. If you're in great shape, then you won't risk falling or slipping, which could hurt your hips or cause a fracture.

Among the easiest strength-building exercises to add to your list this year include walking, jogging, dancing, and swimming. If you're up for it, you can also do weight lifting and resistance training with a proper trainer. According to a study in the journal Endocrinology and Metabolism, these exercises are effective and crucial to musculoskeletal health, especially in older people.   

3. Cut smoking and alcohol. 

Orthopedic experts in Boca Raton warn against the bad effects of vices like smoking and drinking alcohol on bone health. These also raise the risk factors for bone loss and poor balance, which may lead to bone fracture. 

Smokers and drinkers lower their body's ability to absorb the necessary vitamins and minerals that are essential for bone health. The chemicals from these substances affect the blood supply and the balance of hormones that your body needs to function better.

4. Eat Calcium-rich food. 

Ninety-nine percent of the body's calcium is found in the teeth and bones. The body replenishes this mineral from the food you eat since it cannot naturally produce calcium. If you don't eat enough calcium-rich food, then the body will source this out from the bones and teeth.

The American Bone Health recommends 1,200 mg of calcium intake daily for women above 50 and men above 70 years old. Calcium-rich food includes milk, yogurt, cheese, bread, and green vegetables. 

Learn more about bone health from the experts in our orthopedic clinic Boca Raton

Orthopaedic Surgery Associates has helped many orthopedic patients improve their health and quality of life throughout the years. We have qualified specialists and state-of-the-art technology – you are in good hands.

If you are worried about your bone health, or if you are suffering from any orthopedic condition, don’t hesitate to consult our specialist Orthopedics in Boca Raton to get a thorough assessment and accurate diagnosis of your condition. You can also request an appointment or call us at (561) 395-5733.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.

The holiday season may have led you to indulge in food or skip a few workouts. Now that it's over, it's time to get back in shape and resume your physical activities. Aside from working out in the gym, playing sports is also a fun and engaging way to burn the calories you gained.

However, our experts in sports medicine in Boca Raton warns that while it's beneficial to exercise or play sports, overdoing these activities might lead to a knee injury. Here are a few guides to follow to prevent such an incident while still achieving your goal of burning the holiday calories. 

1. Try walking first.

Walking is a low impact exercise that burns calories fast. It also puts less pressure on the joints of your knees compared to jogging or running, most especially if you are on the heavy side of the scale. One study cites that running or jogging may actually increase injuries by 25 percent. 

But even if you're just walking, it's still recommended to wear supportive footwear. You must also try to avoid movements or paces that may put pressure on your knee's inner joints. 

Experts in orthopedics in Boca Raton recommend walking for 30 minutes a day at a moderate pace to help burn the fat. 

2. Consider yoga.

Yoga is not just great for weight loss and burning calories, it may actually help to ease inflammation of the knee joints, especially if you suffer from a condition like arthritis, according to the Arthritis Foundation. 

Yoga apparently reduces the levels of interleukin-6, which is a type of protein found in the blood that triggers inflammation, stiffness, and swelling of the knees. This exercise also promotes muscle strength and flexibility that improves stiff knees.

3. Go swimming.

Swimming is one of the best forms of aerobic exercise. It gives your legs and arms a good workout. But there's also an extra benefit since swimming has less of an impact on the knee joints because of the water buoyancy.

As advised by our experts in sports medicine in Boca Raton, if you'd like to take the workout up a notch, you may even use paddle boards or kickboards when swimming. The warm pool water can also soothe tight muscles, especially around the knees.

4. Try water Zumba or water aerobics.

While you're in the water, you may also want to try joining a water Zumba class. It's easier to move and follow the steps with more flexibility and without straining your knees as the water can support your weight. 

If you prefer to do solo cardio exercises in the pool, water aerobics is also great for losing weight. As a bonus, you can firm up and strengthen your muscles as water provides resistance to make movements more forceful.

Learn more about knee health from our experts in orthopedics in Boca Raton

The knees are crucial to our mobility. Any injury to the knees can greatly affect a person’s wellbeing and outlook in life. If you would like more information on how to keep your knees healthy, don’t hesitate to consult our orthopedic doctors in Boca Raton.

Orthopaedic Surgery Associates has helped many athletes and orthopedic patients improve their health and quality of life throughout the years. We have qualified specialists and state-of-the-art technology to treat your condition – so you are in good hands.

If you feel any knee pain or discomfort, consult our specialists to get a thorough assessment and accurate diagnosis of your condition. You can also request an appointment or call us at (561) 395-5733.

The material contained on this site is for informational purposes only and DOES NOT CONSTITUTE THE PROVIDING OF MEDICAL ADVICE, and is not intended to be a substitute for independent professional medical judgment, advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare providers with any questions or concerns you may have regarding your health.