What causes Achilles tendon pain

We use our feet when we walk normally in our daily lives, so the skin on our feet is rougher than the skin on other areas. Especially the heel area, if there is no problem, few people will notice it, but the Achilles tendon is distributed in the heel. Some people find that their Achilles tendon in the heel is very painful when walking. So what causes pain in the Achilles tendon in the heel?

Why is my right achilles tendon painful?

The pelvis is crooked

The pelvis's usual structure in daily life is mostly right ilium pronation (unilateral anteversion), which causes functional leg length disparity. The right leg is longer. At this time, the hip and abdominal muscles are weak, and the force to balance and stabilize the pelvis is insufficient. During running, other muscles compensate, such as the iliotibial band, tensor fasciae latae, and quadriceps femoris to lift the legs, increasing the load on the lower limbs.

The ankle is twisted

The habitual incorrect structure of the ankle in life or previous ankle injury causes joint locking, space compression, and excessive pronation of the right ankle, such as excessive pronation of the tibiotalar joint and subtalar joint, which leads to excessive stretching of the soleus muscle during the support period; the toes do not push off the ground sufficiently during the propulsion period, causing the triceps surae to participate too much in the concentric contraction; the swing period is also the support period of the other foot, when the triceps surae fold and relax, but more people still keep their calf muscles tense and do not relax during the swing period. Over time, muscle fatigue leads to decreased blood circulation and retention of metabolic products. After long-distance running, the accumulation of time and time again will eventually make the Achilles tendon unable to bear it and cause pain.

Exercises to relieve right Achilles tendon pain

Stretching the calf triceps

a. The more the knee flexes forward, the more obvious the stretching of the Achilles tendon will be. However, the stretching time should not be too long, about 30 seconds is enough. Excessive flexion of the knee joint is not recommended. Don't overemphasize the soreness and swelling effects of stretching, as extremes can backfire.

b. During the stretch, slowly and alternately lifting your toes can activate the deep calf muscles.

Press and knead Feiyang acupoint

Kneel on the chair with your right leg, ankle hanging in the air, locate the middle concave point of the gastrocnemius muscle (Chengshan acupoint), about 1.5cm to the outside and below, press this position (Feiyang acupoint) with your thumb or finger knuckles. When the ankle is flexed and extended under the ankle inversion structure, you can feel a tendon moving when pressing the fingers here. Fully flex and extend the ankle 50 times. (Note: Pressing this point is a little painful, but the effect is very good, activating the deep and superficial muscles of the calf and sliding the fascia at the same time.)

Move your ankles to activate and strengthen your plantar flexors

When pushing the ground with your toes, press down on the plantar flexion from the little toe to the big toe, and then there is a pushing-off movement behind the big toe to propel the body forward. Repeat the movement and you can feel heat on the back of the ankle. Perform this action about 20 times.

Activate and strengthen the gluteal muscles

Supine single bridge exercise: lift your hips off the ground to a height that is in a straight line with your body, tighten your hips, and extend your left leg upward to exercise the right hip.

Strengthens abdominal muscles and strengthens the core

Balance exercises, body awareness

Standing on one leg can increase the instability factor on the hemisphere or soft couch and train the overall muscle control of the body.