{"id":4449,"date":"2026-04-10T05:29:37","date_gmt":"2026-04-10T05:29:37","guid":{"rendered":"https:\/\/www.kayawell.com\/blog\/?p=4449"},"modified":"2026-04-13T05:19:47","modified_gmt":"2026-04-13T05:19:47","slug":"mid-portion-achilles-tendinopathy","status":"publish","type":"post","link":"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy","title":{"rendered":"Addressing Your Mid Portion Achilles Tendinopathy"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-9.png\" alt=\"Mid Portion Achilles\" class=\"wp-image-4453\" style=\"width:885px;height:auto\"\/><\/figure>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_73 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\r\n<div class=\"ez-toc-title-container\">\r\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\r\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\r\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#What_it_is_Why_it_hurts_and_How_to_Make_it_Better\" title=\"What it is, Why it hurts, and How to Make it Better\">What it is, Why it hurts, and How to Make it Better<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#Achilles_Anatomy_and_Purpose\" title=\"Achilles Anatomy and Purpose\">Achilles Anatomy and Purpose<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#How_Tendinopathy_Differs_from_Achilles_Tendinitis\" title=\"How Tendinopathy Differs from Achilles Tendinitis\">How Tendinopathy Differs from Achilles Tendinitis<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#Pain_and_Diagnosis_of_Mid-Portion_Achilles_Tendinopathy\" title=\"Pain and Diagnosis of Mid-Portion Achilles Tendinopathy\">Pain and Diagnosis of Mid-Portion Achilles Tendinopathy<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#What_Causes_Achilles_Tendinopathy\" title=\"What Causes Achilles Tendinopathy?\">What Causes Achilles Tendinopathy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#How_to_Treat_Achilles_Tendon_Pain\" title=\"How to Treat Achilles Tendon Pain\">How to Treat Achilles Tendon Pain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.kayawell.com\/blog\/mid-portion-achilles-tendinopathy\/#Conclusion_%E2%80%9CDo_I_need_surgery_for_mid_portion_achilles_tendinopathy%E2%80%9D\" title=\"Conclusion: &#8220;Do I need surgery for mid portion achilles tendinopathy?&#8221;\">Conclusion: &#8220;Do I need surgery for mid portion achilles tendinopathy?&#8221;<\/a><\/li><\/ul><\/nav><\/div>\r\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_it_is_Why_it_hurts_and_How_to_Make_it_Better\"><\/span>What it is, Why it hurts, and How to Make it Better<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Achilles tendinopathy is a form of achilles pain. When it starts, it&#8217;s easy for the unfamiliar to treat it like any other ache in their body. Sometimes calf muscles hurt. Sometimes limbs are stiff. Just part of exercise and getting older&#8230; no big deal!<\/p>\n\n\n\n<p>But treating achilles pain the same way as other pain is risky and dangerous. Because if you don&#8217;t start early treatment as soon as the pain begins, you&#8217;ll begin to notice the pain will increase&#8230; and evolve\u2026 with more physical activity.<\/p>\n\n\n\n<p>At first, pain will linger longer after an exercise. Then you&#8217;ll wake up, and it will feel stiff and tender. And then one day you&#8217;ll notice that the pain never goes away. Every&#8230; single&#8230; step will come with throbbing tendon pain. And before you know it, BOTH achilles will be hurting with chronic pain all day.<\/p>\n\n\n\n<p>This is already a major problem, preventing you from exercising, joining hikes, or simply going on an after-dinner walk. But it becomes a serious issue when you realize you can&#8217;t treat achilles overnight and that its too late to prevent achilles tendinitis. The recovery period is months of dedicated attention to restore its former strength and remove the pain.<\/p>\n\n\n\n<p>This blog post addresses the following:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>What is the achilles tendon&#8230;<\/em><\/li>\n\n\n\n<li><em>Different achilles tendon injury conditions&#8230;<\/em><\/li>\n\n\n\n<li><em>Descriptions of achilles tendon pain&#8230;<\/em><\/li>\n\n\n\n<li><em>Potential causes and treatment options\u2026<\/em><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"592\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-8.png\" alt=\"cleveland clinic achilles tendon\" class=\"wp-image-4452\" style=\"width:960px;height:auto\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Achilles_Anatomy_and_Purpose\"><\/span><strong>Achilles Anatomy and Purpose<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The &#8220;achilles&#8221; is the largest tendon in the human body. It is not part of the calf muscles, but is connected to them. As ligaments connect bone to bone, so tendons connect muscles to bone. The Achilles tendon runs down the back of the ankle, securing the calf muscles <em>(gastrocnemius and soleus) <\/em>to the heel bone <em>(calcaneus).<\/em><\/p>\n\n\n\n<p>Tendons are composed of many, many fibers. These act as &#8220;tensile forces&#8221;, which means they can easily pull and stretch. They are not stationary or static. The unfrayed and stable nature of these fibers is what determines tendon strength.<\/p>\n\n\n\n<p>It is because of the achilles tendon that you can use your foot. Whether you walk, run, jump, stand, balance, tiptoe, climb&#8230; anything&#8230; you are using your achilles tendon in some capacity. That said, the more it stretches, the more pressure you place on your achilles tendon.<\/p>\n\n\n\n<p><em>One final note: These fibers do not receive substantial blood flow. Given most of healing comes from the blood, this is significant (more on it later). For more information on tendon anatomy, visit<\/em><a href=\"https:\/\/www.physio-pedia.com\/Achilles_Tendinopathy\"><em> <\/em><em>Physio-pedia<\/em><\/a><em>.<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"889\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-10.png\" alt=\"cleveland clinic achilles tendon\" class=\"wp-image-4454\" style=\"width:979px;height:auto\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_Tendinopathy_Differs_from_Achilles_Tendinitis\"><\/span><strong>How Tendinopathy Differs from Achilles Tendinitis<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>Achilles &#8220;Tendinosis&#8221;<\/strong>: Microscopic tendon tears. This is a normal part of simply living. they usually cause no inflammation. But it is often used to refer to tendonitis and tendinopathy.<\/p>\n\n\n\n<p><strong>Achilles &#8220;Tendonitis&#8221;(tendinitis)<\/strong>: Inflammation of any tendon. While inflammation causes swelling and pain, it is a natural, normal response by the human body to heal irritated tendons. It is very common, particularly in athletes. There are<a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/21553-achilles-tendinitis\"> two types of achilles tendonitis<\/a>: non-insertional and insertional. Insertional is more focused on the connection to the heel bone and heel pain <em>(also from repetitive stress)<\/em>. Noninsertional achilles tendinitis revolves the breaking down of the actual fibers, and is the focus of this blog post.<\/p>\n\n\n\n<p><strong>Achilles &#8220;Tentinopathy&#8221;<\/strong>: Often incorrectly used as a &#8220;catch-all&#8221; term for any achilles inflammation. More accurately, it refers to an advanced state of tendonitis; where a &#8220;nodule&#8221;, &#8220;hard bump&#8221; or &#8220;bulg&#8221; in the achilles forms from swelling after repeated wear and tear. It is more acute, intense, and requires more than rest to treat.<\/p>\n\n\n\n<p><strong>Achilles Tendon &#8220;Rupture&#8221;<\/strong>: An achilles rupture is when the achilles breaks and tears. A tendon rupture is a significant achilles injury, said to<a href=\"https:\/\/www.betterhealth.vic.gov.au\/health\/conditionsandtreatments\/achilles-tendonitis\"> &#8220;feel like a hard whack on the heel&#8221;<\/a> and followed by severe pain. Treatment requires months of stable inactivity and over a year of intensive attention. Achilles tendon rupture typically results from a sudden injury. This article will focus on Achilles tendinitis rather than<a href=\"https:\/\/orthoinfo.aaos.org\/en\/diseases--conditions\/achilles-tendon-rupture-tear\/\"> Achilles tendon rupture<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>&#8220;Bilateral&#8221;<\/strong>: When you have achilles tendonitis or tendinopathy in both achilles tendons.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"300\" height=\"200\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-11.png\" alt=\"achilles pain\" class=\"wp-image-4455\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Pain_and_Diagnosis_of_Mid-Portion_Achilles_Tendinopathy\"><\/span><strong>Pain and Diagnosis of Mid-Portion Achilles Tendinopathy<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><em>&#8220;What does achilles tendinopathy pain feel like?&#8221;<\/em><\/strong><\/h3>\n\n\n\n<p>Agitated mid portion achilles tendinopathy inflames the tendon with micro-tears, resulting in tenderness and swelling. Its not a stinging or dull pain&#8230; it&#8217;s more of an ache or throbbing that gets worse everytime you take a step.<\/p>\n\n\n\n<p>The longer you go without rest, the more intense the pain becomes, until it feels more like an internal burning of your achilles. Eventually walking becomes unbearable, if not impossible. Alongside pain is often a lack of range of motion and strength in the ankle<\/p>\n\n\n\n<p>Insertional achilles tendinopathy will have the pain located at the bottom and back of the heel. But non-insertional (mid-portion) will be located right in the center of the achilles&#8230; in just above the back of your ankle<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong><em>&#8220;How do you diagnose mid portion achilles tendinopathy?&#8221;<\/em><\/strong><\/h3>\n\n\n\n<p>This is the easiest part! The vast majority of the time, diagnosis does not require any measurements, blood tests, or expert opinion. The symptoms of achilles tendon damage only require a physical examination. All you have to do is ask yourself the following questions:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Does your tendon have pain and stiffness in the morning?<\/em><\/li>\n\n\n\n<li><em>Do you now have thick tendon? Is a bulg in the mid portion?<\/em><\/li>\n\n\n\n<li><em>Is it soft, tender, sensitive, and painful when you touch it?<\/em><\/li>\n\n\n\n<li><em>Does the pain get worse as you walk or exercise?<\/em><\/li>\n<\/ul>\n\n\n\n<p>If yes to three of those, then you definitely have achilles tendinopathy. You can get an<a href=\"https:\/\/my.clevelandclinic.org\/health\/diagnostics\/21818-x-ray\"> x-ray<\/a>, ultrasound, or MRI&#8230; but usually only to determine if there is structural damage to the rest of the foot or ankle.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1197\" height=\"595\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-7.png\" alt=\"woman running steep incline\" class=\"wp-image-4451\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"What_Causes_Achilles_Tendinopathy\"><\/span><strong>What Causes Achilles Tendinopathy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>On the one hand, the research seems contradictory. It is very common in athletes with high activity levels. But there are plenty of examples of people experiencing tendinopathy from just STANDING: <em>\u201cI have patients who do a lot of standing for work or who are walking for exercise and do a lot of hills who develop Achilles tendon problems,\u201d<\/em> &#8211;<a href=\"https:\/\/www.uhhospitals.org\/doctors\/Schroeder-Allison-1386006682\"> Allison Schroeder, MD<\/a><\/p>\n\n\n\n<p>That said, anyone can notice a pattern, and there are several circumstances proven to contribute to developing tendonitis. The more of the following a person has, the more likely a person is to experience mid portion achilles tendinopathy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Overuse<\/strong><\/h3>\n\n\n\n<p>By far the most common cause, and the reason why mid portion achilles tendinopathy is so common in athletes: they push their bodies too hard and their lower leg suffers from repetitive use. Overuse injuries can be the distance, speed, or lack of adequate rest. But doing too much, too fast without building up the proper physical stamina is a big risk for achilles tendinopathy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Age and Obesity<\/strong><\/h3>\n\n\n\n<p>I have chosen to group these two together, as they are almost certainly tied together. The reason many non-athletes over the age of 30 begin to experience tendonitis symptons is simple: they weigh more than they did when they were younger. Every extra pound is more stress on the achilles tendons, which can cause even a moderate workload to<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/achilles-tendinitis\/symptoms-causes\/syc-20369020\"><strong>Physical Feet Problems<\/strong><\/a><\/h3>\n\n\n\n<p>Sometimes, regardless or use, a body is more prone to Achilles tendinopathy. Flat arches, naturally tight calves, bone spurs, overpronation, and legs of different sizes all increase the risk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Poor Running Form or Shoes<\/strong><\/h3>\n\n\n\n<p>I know those shoes &#8220;seem fine&#8221;&#8230; but if you have used a pair for more than 6 months, they are almost certainly a DANGER to your ankle and foot health. Worn-out shoes place your muscles and joints in awkward positions and increase the risk of injury. You need the right support and balance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Poor Leg\/Calves Strength<\/strong><\/h3>\n\n\n\n<p>The weaker the surrounding leg muscles are, the more pressure is placed on the achilles tendon. The stronger the calf muscles, the less stress on your achilles and affected foot when running and jumping.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Running Hills<\/strong><\/h3>\n\n\n\n<p>When you run vertical services in standard running shoes, the person experiences extreme<a href=\"https:\/\/teachmeanatomy.info\/the-basics\/anatomical-terminology\/terms-of-movement\/\"> dorsiflexion<\/a> <em>(the foot bending upward)<\/em>. This compresses the tendon and places extreme load and tension on the tendon. <em>(author&#8217;s note: this is the main reason I got bilateral mid portion achilles tendinopathy!)<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.kayawell.com\/blog\/wp-content\/uploads\/2026\/04\/image-6.png\" alt=\"Achilles tendon anatomy sketch\" class=\"wp-image-4450\" style=\"width:1037px;height:auto\"\/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_Treat_Achilles_Tendon_Pain\"><\/span><strong>How to Treat Achilles Tendon Pain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>For many internal injuries, the path to healing is simple: rest and repair. Unfortunately, it is not so simple for achilles tendinopathy. Since the blood flow throughout the length of the tendon is poor, simply resting is not enough to heal the inflammation. In fact, it can often make it worse.<\/p>\n\n\n\n<p>The bad news doesn&#8217;t stop there. On top of the healing process being complicated&#8230; it is also LONG. It takes months of persistent attention and effort to restore the achilles to proper strength.<\/p>\n\n\n\n<p>But there is good news: except in severe circumstances, you can almost always treat your mid portion achilles tendinopathy at home. Surgery is only reserved for truly damaged tendons at risk of rupturing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Step 1: Get the Inflammation Down<\/strong><\/h3>\n\n\n\n<p>When the achilles is tender and flares up in pain, here is some appropriate treatment you can do to bring the inflammation down and promote healing:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ice and Heat<\/strong>: inflammation? ice it. Never fails. 20 minutes per hour while the injury is painful. Heat is also helpful for once you resume activity. Use a heat pack or&#8230; more likely&#8230; fill a large sock with rice and heat in a microwave for 2 minutes <em>(you&#8217;ll thank me later!)<\/em><\/li>\n\n\n\n<li><strong>NSAIDS: <\/strong>use nonsteroidal anti-inflammatory drugs (NSAIDs)&#8230; especially ibuprofen <em>(reduces swelling)<\/em> and Tylenol <em>(for reduced pain)<\/em>. But two important things to know: 1) ibuprofen should NOT be taken for more than like a week straight&#8230; long term use (like months) will destroy your gut and liver. And 2) there are some small studies that suggest ibruprofen is a lot less effective on mid portion achilles tendinopathy compared to other injured muscles, ligaments, and tedons. Which is why&#8230;<\/li>\n\n\n\n<li><strong>Tumeric<\/strong>: unlike NSAIDS&#8230; you can take as much Tumeric as you want! Its a natural anti-inflammatory wonder spice with good results. Depending on where you live you can buy it in bulk for cheap. But most pharmacies also sell it in pill form.<\/li>\n<\/ul>\n\n\n\n<p>But once the pain from inflammation is subdued, you should immediately begin physical therapy.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Step 2: Get the Right Supplies<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Better Shoes<\/strong>: If your shoes are old and the tread is gone, go get new ones. Unbalanced shoes force your feet, ankle, knee, hip&#8230; and achilles&#8230; into uncomfortable positions. Don&#8217;t just wear shoes. Wear the supportive shoes. Particularly when you play sports. Or soon you&#8217;ll need a walking boot.<\/li>\n\n\n\n<li><strong>Insole (show inserts)<\/strong>: When just beginning, it can really help to get some specific shoe inserts (<a href=\"https:\/\/www.uvahealth.com\/treatments\/achilles-tendinopathy\">orthoses<\/a>) to take pressure off the tendon as it heals. However, this is only a short-term solution; using them for too long can create dependency. What IS a long term solution is high-quality insoles. Go to your local running store, get examined and tested, and they will find the exact insole with the right cushion, arch support, and heel well just for you.<\/li>\n\n\n\n<li><strong>Brace as you Sleep<\/strong>: Once you begin to adjust your habits to heal your achilles, you should get a brace to sleep (<a href=\"https:\/\/www.google.com\/aclk?sa=L&amp;ai=DChsSEwjQ0f6Oxd-TAxVmH60GHSL2DuYYACICCAEQGxoCcHY&amp;co=1&amp;ase=2&amp;gclid=CjwKCAjw-dfOBhAjEiwAq0RwI6V9e3kr8ViDROnBPS3s0ObfdVfitBvb5jS_2hcyZn9FZa74yJXszRoCxnAQAvD_BwE&amp;ei=cPbWadb6Hd-p0PEPt6KpqAY&amp;cid=CAASZeRoaqbnQXfMUoz8siQIjeXxlwrXkd-6FpcNMKEeppkUFilk2XHxd4zhNdz_9ylguKTPLBjumkfwNihKJiHRK650ogVW84imqaU6h0DWlFGolnc6GpZiKP192C4KDaxGbiP9jNAY&amp;cce=2&amp;category=acrcp_v1_32&amp;sig=AOD64_2mrEhSj6YEihFEzrUt4Xrtxb8Bow&amp;ctype=5&amp;q=&amp;nis=4&amp;sqi=2&amp;ved=2ahUKEwjW8veOxd-TAxXfFDQIHTdRCmUQ5bgDKAB6BAgJEDk&amp;adurl=\">like this one<\/a>). Admittedly, it is a bit uncomfortable&#8230; but it REALLY helps jump start the healing. Your body heals the micro-tears as you sleep&#8230; but most people point their feet while they sleep. Which means it is healing the achilles when it is at its LEAST stretched out. Which means the MOMEMT you wake up and take your first steps&#8230; you extend your achilles and re-tear everything you just healed.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Step 3: Do the Following Achilles Tendon Stretches and Physical Therapy Exercises<\/strong><\/h3>\n\n\n\n<p>As already stated, mid portion achilles tendinopathy is strange in that it heals by LOADING and EXERCISING&#8230; not resting. Once inflammation has subsided, its time to start loading and pushing it to the limit.<\/p>\n\n\n\n<p>Strengthening exercises focused on the calf muscles. This can be done by stretching and strengthening your Achilles tendon and the surrounding muscles that support it. Stop at 30% pain<\/p>\n\n\n\n<p><strong>Exercise 1: Calf Stretch:<\/strong> Exercising results in tight calf muscles. Which means you need to loosen them before starting. This<a href=\"https:\/\/www.youtube.com\/watch?v=EvtYdcdZmBU&amp;pp=ygUXY2FsZiBzdHJldGNoIHRlY2huaXF1ZXM%3D\"> video<\/a> offers several options.<\/p>\n\n\n\n<p><strong>Exercise 2: Partial Range Weighted Heel Raises (2 sets of 12 for each leg)<\/strong>: Hold weights and slowly rise up onto your toes, then slowly lower back down. Start with 15lbs, and keep adding 5lbs until it is a struggle to do 12 reps. (<a href=\"https:\/\/www.youtube.com\/shorts\/BbDHXfeUaJk\">video<\/a>) Don&#8217;t have weights at home? Take a reusable grocery bag and use bags of rice, flour, or just rocks.<\/p>\n\n\n\n<p><strong>Exercise 3: Full Heel Raise and Isolated Hold<\/strong> <em>(2 sets of 10 for each leg): <\/em>Do a normal full range heel raise. At the top, switch to a single foot, hold, and slowly lower<em> <\/em>(<a href=\"https:\/\/www.youtube.com\/shorts\/_E2RrEf7IyI\">video<\/a>).=<\/p>\n\n\n\n<p><strong>Exercise 4: &#8220;Pogos&#8221; <\/strong><em>(2 sets of 20 for each leg)<\/em>: With one leg raised on a step or platform, place weight on the foot of the affected achilles on the ground. Bounce up and down with force that just begins to apply pressure. (<a href=\"https:\/\/www.youtube.com\/shorts\/rE-zOMDIEqI\">video<\/a>)<\/p>\n\n\n\n<p><strong>Exercise 5: Full Range Heel Lifts <\/strong><em>(to failure)<\/em>: Both feel planted firmly on the ground. Slowly rise up onto your toes, briefly hold, and then lower back down (<a href=\"https:\/\/www.youtube.com\/shorts\/Ead8v_6GLe8\">video<\/a>).<\/p>\n\n\n\n<p><strong>BONUS Exercise: Repeat Calf Stretch:<\/strong> This is an annoying part about physical therapy for mid portion achilles tendinopathy. You stretch out your calf so you can exercise and tighten it up again&#8230; which means you need to stretch it out again. Its a constant cycle of stretch, load, stretch (repeat).<\/p>\n\n\n\n<p>Some readers may be worried that exercising is going to further injure and maybe even rupture the achilles. Do not worry, this almost certainly will not happen! For one, the pain would have to be OVERWHELMING to rupture via exercise. It is much more common for athletes to&#8230; out of nowhere&#8230; suddenly have their achilles snap <em>(ex: Dre Greenlaw jumping like a 5th grader during the Superbowl). <\/em>Physical therapists are consistent in saying that achilles tendinitis and tight calf muscles do not lead to a rupture. Furthermore, these PT exercises are far less stressful for the achilles than you think&#8230; even a light jog would be much, much worse!<\/p>\n\n\n\n<p>Finally&#8230; and this will be the hardest thing for some people&#8230; you need to continue 3 months after pain ends.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Conclusion_%E2%80%9CDo_I_need_surgery_for_mid_portion_achilles_tendinopathy%E2%80%9D\"><\/span><strong>Conclusion: <\/strong><strong><em>&#8220;Do I need surgery for mid portion achilles tendinopathy?&#8221;<\/em><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>If you follow these instructions closely, there is a 90% chance your achilles tendinopathy will resolve without ever having to visit the doctor&#8217;s office. Yes, it is a long &#8220;pain in the a*%&#8221;&#8230; but you aren&#8217;t alone. Nearly 25% of adults experience some form of achilles tendonitis. Only those committed to recovery actually recover.<\/p>\n\n\n\n<p>That said, sometimes the pain lingers. Months of A) reducing inflammation, B) using the right shoes\/insoles, and C) doing PT exercises regularly&#8230; and the pain level remains the same. No matter what you do, it just keeps nagging and preventing you from living life.<\/p>\n\n\n\n<p>In that case, you should go so a podiatrist or sports medicine physicians in your area. Most likely they will have advanced solutions <em>(ex: steroid shot, shockwave therapy) <\/em>that will give you better results at home. They will also want to supervise your athletic training to identify any missed risk factors.<\/p>\n\n\n\n<p>But if the tendon is beyond repair, they may suggest some sort of surgery to remove damaged parts. But surgery is the last resort&#8230; and few make it that far.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>About the Author<\/strong><\/h3>\n\n\n\n<p>Riley James Copy is a <a href=\"https:\/\/rileyjamescopy.com\/healthcare-copywriter-medical-writer-services\/\">healthcare copywriter and medical copywriting agency<\/a> based in Spokane WA.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>What it is, Why it hurts, and How to Make it Better Achilles tendinopathy is a form of achilles pain. When it starts, it&#8217;s easy for the unfamiliar to treat it like any other ache in their body. Sometimes calf muscles hurt. Sometimes limbs are stiff. Just part of exercise and getting older&#8230; no big [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4449","post","type-post","status-publish","format-standard","hentry","category-healthcare"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/4449","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/comments?post=4449"}],"version-history":[{"count":0,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/posts\/4449\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/media?parent=4449"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/categories?post=4449"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.kayawell.com\/blog\/wp-json\/wp\/v2\/tags?post=4449"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}