Achilles Tendonitis
- Thread starter Redref34
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socal lurker
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Physical therapy. There are exercises/stretches you can do that make a huge difference.
Had it last season when I was refereeing frequently on 3G pitches. Got really bad quite quickly - was sore even before games, lame as hell when waking up and was having to use ibruprofen and Voltarol gel to get through games.
As @socal lurker says there are exercises on line for it which will help, but the two biggest gamechangers for me that improved it were heel/gel inserts and moving from MG/AG/FG boots when reffing on 3G to buying a pair of black, Asics gel hockey shoes. Took one weekend off from refereeing, returned the following week and the pain was completely gone in two to three weeks. Now wear inserts no matter what (grass or 3G) and the issue hasn't returned.
As @socal lurker says there are exercises on line for it which will help, but the two biggest gamechangers for me that improved it were heel/gel inserts and moving from MG/AG/FG boots when reffing on 3G to buying a pair of black, Asics gel hockey shoes. Took one weekend off from refereeing, returned the following week and the pain was completely gone in two to three weeks. Now wear inserts no matter what (grass or 3G) and the issue hasn't returned.
Physio is the way to go. Really you need to address the underlying cause (which could be somewhere else in your biomechanics)
Seek advice from a physiotherapist.
There are things that can help you get through games such as pain relief, or strapping, or inserts but ultimately if you don't address the root cause you are just kicking the can down the road.
Seek advice from a physiotherapist.
There are things that can help you get through games such as pain relief, or strapping, or inserts but ultimately if you don't address the root cause you are just kicking the can down the road.
As a long-time ref and former sufferer of exactly this pain, I'd suggest you consider one self-treatment option - triggerpoint massage... It has worked a treat for me over the years on this and many, many other muscle aches and pains. Who knows, you may eventually need a leg replacement, but the beauty of first assessing so-called triggerpoints is that they are self-treatable, often highly-correctable, there is very little risk if you massage them even vaguely correctly, and the treatment is free.
Triggerpoints are thought to be areas of adhesion between fascia, adhesions between fascia and nerves, knots in muscle fibers, etc. I don't think anyone is yet really sure. But that doesn't matter. If they are present, massage works.
There is a well-known triggerpoint where the lower middle of the two heads of the gastrocnemius muscle (the big bulgy thing below the back of the knee) meet the top of the soleus muscle (the long smooth thing that goes up from the heel and the tendon, then underneath the gastroc). That triggerpoint refers pain into the achilles, believe it or not.
If you carefully probe around in there with your thumb, I bet you will feel a very specific, extremely uncomfortable, almost electric pain. 15-30 secs. of slow circular massage in that 1/2-1" area 3-4X a day at a pain level of no more than 5-6 on a 10-point scale - (physios call it "therapeutically delicious". Basically, "it hurts so good!") - should result in noticeable improvement in as little as a day. If you don't see improvement in a couple of days, then try the next step (I agree with JamesL; that next step should be a physio, NOT an orthopedic surgeon - the latter only leads to one of two things; cortisone injections or an unnecessary surgery).
There is an incredible book available called "The Triggerpoint Therapy Workbook", by Claire and Amber Davies. It deals with this issue and hundreds of others. I am on my third copy - I've worn the others out.
Additionally, there is a wide variety of websites that discuss this treatment method as well.
Once the pain is reduced, then stretching is critical, but not until the pain is reduced.
I really would be interested in whether you experience any benefit if you decide to at least try the self-treatment route.
Good luck!
(Workbook URL: https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942/ref=sr_1_1?crid=1WTBWA3TBJAO5&dib=eyJ2IjoiMSJ9.ATEDByL78XMPmYr-zPP3JqOkdoYIyn-XTPoYp7BHfCrSullFA7g6BVjrT40TaNM0EaP4s69cLfoAgDIbvNvapo5TdNemBM_w2qTLkmMsHKU.q1c4b1DLl8Ub4nm_toGPMALt9GstiFV6lNJicvvVseM&dib_tag=se&keywords=triggerpoint+therapy+workbook&qid=1730306347&s=books&sprefix=triggerpoint+therapy+workbook,stripbooks,142&sr=1-1)
Triggerpoints are thought to be areas of adhesion between fascia, adhesions between fascia and nerves, knots in muscle fibers, etc. I don't think anyone is yet really sure. But that doesn't matter. If they are present, massage works.
There is a well-known triggerpoint where the lower middle of the two heads of the gastrocnemius muscle (the big bulgy thing below the back of the knee) meet the top of the soleus muscle (the long smooth thing that goes up from the heel and the tendon, then underneath the gastroc). That triggerpoint refers pain into the achilles, believe it or not.
If you carefully probe around in there with your thumb, I bet you will feel a very specific, extremely uncomfortable, almost electric pain. 15-30 secs. of slow circular massage in that 1/2-1" area 3-4X a day at a pain level of no more than 5-6 on a 10-point scale - (physios call it "therapeutically delicious". Basically, "it hurts so good!") - should result in noticeable improvement in as little as a day. If you don't see improvement in a couple of days, then try the next step (I agree with JamesL; that next step should be a physio, NOT an orthopedic surgeon - the latter only leads to one of two things; cortisone injections or an unnecessary surgery).
There is an incredible book available called "The Triggerpoint Therapy Workbook", by Claire and Amber Davies. It deals with this issue and hundreds of others. I am on my third copy - I've worn the others out.
Additionally, there is a wide variety of websites that discuss this treatment method as well.
Once the pain is reduced, then stretching is critical, but not until the pain is reduced.
I really would be interested in whether you experience any benefit if you decide to at least try the self-treatment route.
Good luck!
(Workbook URL: https://www.amazon.com/Trigger-Point-Therapy-Workbook-Self-Treatment/dp/1608824942/ref=sr_1_1?crid=1WTBWA3TBJAO5&dib=eyJ2IjoiMSJ9.ATEDByL78XMPmYr-zPP3JqOkdoYIyn-XTPoYp7BHfCrSullFA7g6BVjrT40TaNM0EaP4s69cLfoAgDIbvNvapo5TdNemBM_w2qTLkmMsHKU.q1c4b1DLl8Ub4nm_toGPMALt9GstiFV6lNJicvvVseM&dib_tag=se&keywords=triggerpoint+therapy+workbook&qid=1730306347&s=books&sprefix=triggerpoint+therapy+workbook,stripbooks,142&sr=1-1)
Runner Ref
Well-Known Member
This.
I have a couple of herniated discs in my back, which ultimately caused my ‘retirement’. I’m now at a stage where I can be fairly pain free, but will get niggles from time to time. More of of them than not, Achilles tendinitis is my most common ailment. According to physio, my Achilles tendinitis is generally caused by me having tight/overworked calf, which is caused by tight glutes, which is cause by guarding, which is caused by my back.
Insoles certainly help, but correct physio interference along with stretching/yoga is the way to go imo
I'm suffering from this at the moment, been having telephone sessions with BUPA physios for a month, but their exercises haven't worked and seeing an actual physio tomorrow.
Was really weird how it happened, never had any problems with it before and refereed a game on a very big 3G pitch one Sunday afternoon. Felt absolutely fine after, went to bed as normal that night then woke up the morning after and as soon my foot hit the floor I got horrendous pain in the achilles area. For about 3 days I couldn't push off using my left foot at all and was hobbling around, I can walk normally now but can't run and there's pain in the morning or when I've been sat down for more than 20 minutes or so.
Was really weird how it happened, never had any problems with it before and refereed a game on a very big 3G pitch one Sunday afternoon. Felt absolutely fine after, went to bed as normal that night then woke up the morning after and as soon my foot hit the floor I got horrendous pain in the achilles area. For about 3 days I couldn't push off using my left foot at all and was hobbling around, I can walk normally now but can't run and there's pain in the morning or when I've been sat down for more than 20 minutes or so.
Runner Ref
Well-Known Member
I’ve got Bupa myself and had a few of those telephone physio sessions. Found them a waste of time as they just gave me exercises I could (and did) find online.
Although it took me a good 3 years to find a physio who really understood what was going on
Exactly the same symptoms.
I have played football for over 20 years and never had pain like it so I haven’t put it down to old age! Must be boots or surface with more 3Gs around. I also have it in both ankles so find it hard to believe it’s my body and not boot / ground related
I personally think it’s my boots, I have ordered some inserts specifically for Achilles Tendonitis.
I have seen a physio previously and he gave me some shockwave therapy. Expensive but found it useful.
I switched to using barefoot trainers for walking earlier this year after it was noticed that I was rolling on my right foot when walking. I had pretty constant knee pain until then, now I have no pain in the knee at all. Don't think is the cause though as football boots are pretty much barefoot anyway with very little cushioning or drop from heel to toe.
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Will Davis is a national group referee. Knows his stuff. Did some stuff at National Core. Based in Sheffield but sure could give some remote advice plus he is one of our own and will understand the demands of refereeing on our bodies. Worth a shout?