What is Achilles Tendonitis?

Achilles tendonitis is a painful condition that results from an imbalance between tissue wear and repair in the Achilles tendon – at the back of the ankle. It usually develops slowly over time, although symptoms can come on quite suddenly.

Factors affecting tissue wear can include activity level, biomechanics, muscle imbalance and footwear. Factors that affect tissue repair can include age, gender, genetics, sleep, fitness level, and certain medications and medical conditions.

Why Should I Know the Signs?

Achilles pain is common in athletes and for those who spend a large portion of their day standing or walking. The development of tendon pain is often preceded by a change in activity level, for example running longer distances or spending more time walking at a new job. Sometimes tendon pain can come on several months after making such a change. Other times it can be hard to pinpoint the exact cause of the injury, since tendonitis is influenced by so many factors.

How Can Physiotherapy Help?

The ideal treatment for Achilles tendonitis will depend on how old the injury is, the section of tendon affected, and the type and degree of tissue change that is present (for example is the tendon thickened, or are there bony changes where the tendon attaches to the heel bone). Management will often involve activity modification as well as a progressive exercise program.

Your physiotherapist can help to confirm your diagnosis (several other conditions can cause pain at the back of the ankle!) and can help to identify and correct any muscle imbalances or biomechanical problems that may be contributing to your injury. Achilles tendonitis can also benefit from Shockwave Therapy which is offered at all Sun City Physiotherapy locations.

Rob Heimbach is a registered physiotherapist who works out of our Glenmore clinic. His passions include distance running, hiking, tennis, curling, and beach volleyball. He is an outdoors and movement enthusiast who enjoys helping people return to pain free movement!

5 Tips for shaking those lingering holiday sugar cravings:

Holidays…we love them…and we tend to overdo the treats a bit during them. That’s okay, but battling those sugar cravings while adjusting back to reality and fighting off the post holiday illness, often makes for added frustration. Try these simple tricks to try to get back on track and focused on your holiday resolutions:

1. Drink your water! Sometimes this alone can help curb those sweet cravings! Often, during this cold time of year, we do not drink as much water as usual. Try having a glass first thing in the morning and supplementing throughout the day with caffeine free teas to help boost overall water intake.
2. Make sure you are including those starchy carbohydrates. The dieting culture almost makes cutting carbs seem like a normal thing. It’s not! Carbohydrates are not the enemy, they are actually the main source of energy for your body and brain. When the body breaks down carbohydrates it turns them into sugars. This is what is transported to your cells to give you energy (along with other important jobs). If you cut out our starchy carbs (i.e. breads, pastas, rice, potatoes etc.,) you may notice that you feel low energy, mood swings and/or feelings of frustration or agitation. What you will also notice is that you may be rummaging through all the cupboards and fridge looking for that something – not quite satisfied – craving quick sugars (aka processed sugars). Instead of cutting out those starchy carbs, make sure you include them in your healthy diet (try choosing higher fibre choices) as this actually helps fight off some of those sugar cravings!
3. Balanced meals: It sounds simple, right? But balanced meals really do help kick those sugar cravings! If you skimp on any of the portions, you may notice more evening cravings, or feelings of constant hunger. To make meal planning easier – and better for you – book an appointment with a Registered Dietician. Help is just an appointment away!
4. Try having natural sugar instead. Processed sugar is often referred to as a ‘drug-like addiction’, the body wants more and more. The body can be lazy, and these sugars have already been processed, so your body doesn’t have to do much work to receive the ‘benefits’. Foods that naturally contain sugar often also contain fibre, protein, or fat. These all help to satisfy the body, but still give that sugar you’re craving. Next time you are caving that fudge or sweet treat after a meal, try having a piece of fruit or yogurt instead!
5. And finally….If you’re having a treat for simply the pleasure of having a treat (in moderation), ENJOY it!! Be conscious of portion size (i.e. have a bowl, not the WHOLE ice cream bin!), eat it mindfully, really savour it… and DON’T compensate calories for it at your next meal. Just go back to regular eating, have a healthy relationship with treats! Happy Chomping!