Blog 3: Understanding Achilles Tendinopathy

Welcome back for Blog #3. If you missed Blog 1 & 2 feel free to take a moment to go back and digest all the tips we went over previously.

We now move onto how I come into all of this. From assessment of the body and how it functions to treatment style and guidance I am here to help you conquer this annoying injury for good!

Assessing Body Mechanics:

- A gait analysis to assess how your run or walking mechanics are

- Orthopaedic tests to see instability/restrictions in joints that can play a role in injury

- Muscle testing - checking for any muscle imbalances

An assessment allows us to get down to the root of the cause. If we are able to pin point any movement patterns that could be causing the calves and achilles to be so angry we can get rid of it and (hopefully) keep it from returning!

Hands-On Techniques:

- Instrument-assisted soft tissue mobilization (fancy tools that work wonders)

- Cupping to help release tension in the muscle and fascia

- Joint mobilization to get things moving properly

- Myofascial release techniques

Exercise Prescription:

- Personalized progressive loading programs based on YOUR life

- Sport-specific rehabilitation exercises

- Functional movement training

- Strength programs that actually fit into your schedule

Education and Coaching:

- Training load management (this is huge!)

- Movement awareness and correction

- Self-management strategies

- How to be your own tendon detective

Treatment Options (What Works, What Doesn't)

Things That Actually Help:

- Progressive exercise therapy (the foundation of everything)

- Manual therapy from someone who knows their stuff

- Load management and training modifications

- Addressing contributing factors (gait, muscle imbalances, strength, mobility, etc.)

Things With Mixed Results:

- Shockwave therapy (can help some people)

- Injections (might provide temporary relief)

- Orthotics (helpful if foot mechanics are part of the problem)

- Topical treatments (minimal evidence but low risk)

Things That Don't Help Much:

- Complete rest (makes things worse long-term)

- Anti-inflammatory medications (not very effective)

- Ice and heat (might feel good but don't drive healing)

- Hoping it goes away on its own (spoiler alert: it won't)

Your Home Exercise Starter Kit

Daily Mobility (5 minutes):

- Gentle calf stretches

- Ankle circles and pumps

- Hip flexor stretches

- Walking to get things moving

Strengthening (Every Other Day):

- Eccentric calf raises

- Balance exercises

- Hip and core strengthening

- Progress gradually and consistently

Activity Modification:

- Start conservatively and build slowly

- Choose softer surfaces when possible

- Pay attention to your body's feedback

- Consistency beats perfection every time

The Mental Game

Let's be real—dealing with Achilles tendinopathy can be frustrating. You want to get back to your activities, but your body needs time to heal properly.

Remember:

Healing isn't linear—expect good days and not-so-good days. Small improvements compound over time especially when incorporating consistent exercises to help get stronger. Your future active self will thank you for being patient now.

The athletes I see who do best are the ones who embrace the process and see rehabilitation as part of their training, not separate from it.

Coming up in Part 4: How to prevent this from ever happening again (because nobody wants a sequel to this story!).

Ready to tackle your Achilles tendinopathy with a personalized plan? Dr. Keirstyn combines hands-on treatment with practical exercise programs that fit your real life. Let's create your comeback story at our Oakville clinic!