If you suffer from Achilles problems because of running there are a few ways to sort out the issue at home. Sometimes a break from running is exactly what the Achilles needs, especially from overuse injuries. But it also needs stimulation to heal itself. Fixing imbalances is a way to prevent repeating the injury too.

Calf raises

Weak calves lead to body compensation elsewhere when you run, and a common cause of tendinitis is weak calve muscles, or one side being stronger than the other. Also, if you are suffering from tendonosis (a more severe and permanent version of tendinitis), you need to stimulate the Achilles for it to heal and raises will do this.

Lift up your heel slowly, and lower your heel slowly, keeping your weight on the ball of your toes. Do not drop the heel off an edge to stretch the Achilles. Keep the tension on. Alternate legs to make it more challenging or hold a weight as you get stronger.

Bulgarian split squats

If one leg is far stronger than the other, the added pressure on the weaker leg will be picked up by the Achilles. Bulgarian split squats are an easy way to even up the sides.

With your back to a chair, lift up one leg and place your foot on the chair. You will find yourself in a lunge position, with the back leg raised. Slowly squat by bending your front leg. When your back knee is close to the ground push back up.

Self-massage and heat

The reason your Achilles needs stimulating if you have tendonosis, also sometimes called tendinopathy, is because not much blood travels to your Achilles. Without a regular flow of blood, it will not fix itself.

Pinching your Achilles and rubbing it is an easy way to get that stimulation and blood flow and can be done while you are watching TV. If you apply heat, for example by resting your Achilles on a hot-water bottle, that will also promote blood flow. It may also reduce the pain temporarily in severe cases.

Get new shoes

When was the last time your replaced your running shoes? If they are old or worn down, it could be time to change as it could be the cause of your Achilles issues.

Hong Kong shoe guru on how to pick the best running shoes

Remember, your Achilles is not only injured when running. Consider the shoes you wear the rest of the time. Are your office shoes old? Do they have a very high heel or hard sole? Buy new shoes or experiment with more comfortable brands. It may go a long way to fixing your Achilles problems.

Ball rolling

You Achilles issues may be the result of tight muscles around the area. Get a stiff ball, like a lacrosse ball, and roll your calves, the arch of your foot and even your glutes. Use a foam roller to release your IT band. It will all help your Achilles.

The Achilles takes a long time to heal, so consistency and patience is key to all of the above treatments.