Some of the most common lesions are Achilles’ tendonitis and player’s fasciitis (or plantar fasciitis). Both, share many similarities but differ in the anatomic structure which is affected. The common characteristics, and the type of structure that is affected is; (1) the tendon, and (2) the fascia.
A tendon is a band or cord of strong fibrous connective tissue which attaches muscles to bones. Similar to tendons, a fascia is also a type of fibrous connective tissue. However, the function of the fascia is to stabilize, divide, and organize muscle and other internal organs. Lesions in these tissues will result in similar causes and management.
In almost all cases, both conditions are the result of overexertion and/or trauma. As a result, pain occurs either in the inferior region of the heel (player’s fasciitis) or the back of the tendon near the heel (Achilles´ tendonitis). Previously it was thought that the main mechanism was inflammatory, but current understanding points to a degenerative process. This could explain why the regular medical treatment (acetaminophen or similar medicines) only provide symptomatic relief. In order to cure either condition it is essential to control the degenerative process and increase the body’s capacity to repair the injured tissue.
THE FOLLOWING WAYS TO CURE ACHILLES TENDONITIS AND/OR PLAYERS FACIITIS:
1. RECOVER AND MAINTAIN OVERALL HEALTH
A fundamental part of increasing the body´s capacity for repair is being healthy in general. Diabetes, obesity, and other metabolic conditions are associated with poor recovery. These conditions may affect steady circulation, add more stress to the body and inhibit molecular repair process; which in turn delay the repair of fascia and tendons. Part of controlling chronic conditions is living a healthy lifestyle, such as drinking plenty of water, consume a healthy diet, and exercise daily.
2. ACTIVELY REST
One of the most important parts in the recovery of any injury is rest. This can be a problem for the active individual. My best friend ignored the signs of Achilles tendonitis, because she did not want to give up her Zumba class. Unfortunately, the condition got worst and she had to stop doing Zumba for almost a year. Rest is one of the most important parts because it eliminates the cause of the deteriorating process, and stress in the affected structures. Some alternative exercises that one can do while recovering are, swimming and yoga. These workouts are some examples of physical activities which can allow you to rest your injuries.
3. OPTIMIZE REPAIR MECHANISM
A few ways to increase your recovery capacity is to add supplements, along with good nutritional habits. Tendons and fascia are made of collagen, consequently improving the synthesis of this protein is essential. Synthesis of proteins is improved by taking vitamin C, zinc and glucosamine supplements. Glucosamine has other properties beneficial in the repair mechanism. Along with some anti-inflammatory compounds, such as bromelain and healthy fats, glucosamine can stimulate the recovering process in the body.
4. ORGANIZE YOUR RECOVERY ROUTINE
Other specific ways to cure Achilles´ tendonitis and player´s fasciitis, is to create a recovery routine. This routine can include massaging, stretching, and strengthening. Even though the specific routines for each disease is different, all of these provide benefits in your recovery.
- Massaging stimulates irrigation and warms up the area previous to begin daily activities.
- Stretching also provides irrigation and allows the area to warm up. However, additionally it can relax tissue which can cause further lesions. Additionally, stretching is fundamental in improving flexibility in the feet, a protective factor.
- Strengthening of nearby muscles improves the resistance to further damage and increases your body self-awareness.
5. USE SUPPORTIVE SHOES AND ACCESSORIES
Supportive shoes and accessories can prove essential in preventing the progression of the degenerative process. In many cases, ill-fitting shoes can increase pain and lesions in both conditions. Seeking advice from solid sources, not fads, will help you in getting shoes that will prevent the degenerative process. Other accessories include tapes, braces or supportive socks, to use in the night, to prevent unintentional or nocturnal movements. These movements can stretch tendons or fascia and stress these structures.
6. PREVENT THE LESIONS FROM HAPPENING
Currently, the objective of medicine has shifted from a curative method to a preventive method. This is because injuries like this can take a long time to heal, therefore preventing them will prove extremely beneficial to you. Many of the steps used to cure either Achilles´ tendonitis and player's fasciitis, are ways to prevent these lesions.
In conclusion, it is important to seek a medical professional as soon as you notice the first signs of Achilles tendonitis, to not only ensure a quick recovery, but in also preventing the need for surgical treatment. The 6 ways in a well-structured management plan can help you cure Achilles´ tendonitis and player´s fasciitis.
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