What are the best insoles for Achilles tendonitis?

When dealing with Achilles tendonitis, choosing the right insoles can make a significant difference in your recovery and overall comfort. Before making a purchase, it’s essential to understand the underlying causes and contributing factors of this common injury. In this article, we’ll delve into the details of Achilles tendonitis, including its causes and effective treatment options. Additionally, we’ve curated a selection of the top insoles specifically designed to treat and prevent this condition, helping you make a well-informed decision for your foot health.

What is Achilles tendonitis?

Achilles tendonitis is a form of tendonitis that affects the Achilles heel; there are many reasons why someone may get Achilles tendonitis. The most common cause of Achilles tendonitis is through overuse of the Achilles heel. This can mean healthy athletes have a greater risk of getting Achilles tendonitis than someone who does not use their Achilles tendon as much.

If you get Achilles tendonitis, then recovery can often be long due to the fact that the tissues and cells in the Achilles tendon have a limited supply of blood meaning rebuilding and repairing of Achilles tendon will often take time.

Symptoms of Achilles tendonitis.

Symptoms of Achilles tendonitis include:

You may suffer from stiffness of the Achilles tendon when you wake up in the morning

• Pain which gets worse on the Achilles tendon or on back of your heel when using the Achilles tendon for example whilst running.
• Pain the day after excessive use of the Achilles
• Swelling which gets worse when you use the Achilles
• A bone spur may develop on your heel which forms as part of your body’s own natural response to protect your heel bone from further damage
• Tearing the Achilles tendon can cause a sudden “pop” so to speak if you have experienced this or something similar then it may be best to go see your doctor for further advice.

Something to keep in mind is that the symptoms of Achilles tendonitis can be confused with that of xanthoma of the Achilles tendon; xanthoma is often caused by the build-up of cholesterol due to hypercholesterolemia. In contrast to Achilles tendonitis, xanthoma of the Achilles is actually linked to an unhealthy and inactive lifestyle rather than that of a healthy athletic one.

Tendon Repair and Recovery Challenges

Achilles tendon repair is a complex process involving several physiological responses. When the tendon is damaged, cells from surrounding tissues migrate to the affected area to aid in repair. Blood vessels supply new fibers to reconstruct the tendon, but this healing process can be slow and challenging. The influx of new cells and blood supply can contribute to the pain experienced during recovery from Achilles tendonitis. This slow healing process often leads to a vicious cycle of reinjury, as individuals may return to activities too soon, exacerbating the condition.

Treatment Options for Achilles Tendonitis

P.R.I.C.E Protocol

When you first experience an injury like Achilles tendinitis, it’s crucial to manage it effectively to reduce pain and promote healing. The P.R.I.C.E protocol is a fundamental method used during the initial phase of injury management. This approach consists of five key components:

1. Protection involves safeguarding the injured tendon from further strain or damage. This might mean using supportive footwear or modifying activities to avoid movements that exacerbate the pain.
2. Rest is essential for recovery, as it gives the tendon time to heal without added stress. Reducing physical activity or taking a break from activities that involve running or jumping can significantly aid in the healing process.
3. Ice therapy is an accessible and efficient method to reduce inflammation and pain associated with Achilles tendinitis. By applying ice packs to the affected area for 15-20 minutes several times a day, you can help constrict blood vessels. This constriction decreases blood flow to the area, which in turn reduces swelling and numbs the pain. It’s crucial to ensure the ice pack is wrapped in a cloth or towel to protect your skin from frostbite.
4. Compression can be a beneficial adjunct to your treatment regimen. Using a compression wrap, such as an elastic bandage, applies gentle pressure to the area. This pressure helps limit swelling by preventing the accumulation of fluid. Furthermore, compression can provide support to the tendon, which may reduce movement-related pain and give you a greater sense of stability.
5. Elevation involves raising the affected leg above the level of your heart. This helps reduce swelling by allowing fluids to drain away from the injured area more effectively.

By integrating these components, the PR.I.C.E protocol offers a comprehensive strategy to manage the symptoms of Achilles tendinitis. It’s designed to be easy to implement into your daily routine, providing both immediate relief and long-term support for the healing process.

Medication for Pain Management

• Local Anesthetic Injections: These injections, often referred to as peripheral nerve blocks, can offer significant pain relief for those suffering from Achilles tendinitis. By directly targeting the nerve endings around the tendon, these anesthetics block the transmission of pain signals to the brain. This interruption of nociceptive pathways means that patients may experience immediate relief from pain, which can be particularly beneficial for those who find their mobility severely restricted. This method not only alleviates discomfort but also encourages movement, which can be crucial in the rehabilitation process.
• Non-Steroidal Anti-Inflammatory Drugs (NSAIDs): These are commonly used medications that can help manage both inflammation and pain associated with Achilles tendinitis. NSAIDs work by inhibiting the action of cyclooxygenase (COX) enzymes. These enzymes are responsible for the production of prostaglandins, which are compounds that promote inflammation, pain, and fever. By reducing prostaglandin synthesis, NSAIDs help lower inflammation levels and provide relief from pain, allowing individuals to engage more comfortably in physical activities and physical therapy exercises that are essential for recovery.

Important Considerations and Disclaimer:

• While medications can provide relief, they often only address the symptoms rather than the underlying causes of Achilles tendinitis. It’s crucial to combine medical treatments with lifestyle changes and physical therapy for comprehensive care.
• Always consult your doctor before starting any medication, especially if you have underlying health conditions. Medications can have side effects and interact with other treatments, highlighting the importance of professional guidance.
• It’s vital to purchase medications from a legitimate pharmacy to ensure safety and authenticity. Buying medications online from unverified sources poses risks, including receiving counterfeit drugs that may be ineffective or harmful.

Mechanical Interventions

• Orthotics:Orthotics play a pivotal role in the management and treatment of Achilles tendinitis, offering tailored solutions to alleviate discomfort and promote healing. These devices are designed to support foot mechanics and reduce stress on the Achilles tendon through various approaches.
  • Insoles: Insoles, also known as foot orthoses, are custom or over-the-counter inserts placed inside the shoe. They are designed to support the arch of the foot and promote proper alignment. For individuals with Achilles tendinitis, insoles can help distribute pressure more evenly across the foot, reducing strain on the Achilles tendon. By providing enhanced support and cushioning, insoles can alleviate discomfort and prevent further injury by promoting a more natural gait.
  • Heel Lifts: Heel lifts are inserts placed under the heel within the shoe to raise the heel slightly. This elevation reduces tension on the Achilles tendon by decreasing the angle at which the tendon connects to the heel bone. For those suffering from Achilles tendinitis, heel lifts can be particularly beneficial as they help to alleviate pain and allow the tendon to heal by minimizing stress during activities. Heel lifts are often recommended for individuals with a tight calf muscle or those who experience pain when the tendon is excessively stretched.
  • Heel Pads: Heel pads are soft, cushioned inserts placed directly under the heel. Unlike heel lifts, heel pads do not necessarily elevate the heel significantly but provide additional cushioning to absorb shock and reduce impact stress on the heel and Achilles tendon. Heel pads are ideal for individuals with Achilles tendinitis who require extra shock absorption, especially during high-impact activities such as running or jumping. By cushioning the heel, these pads help mitigate discomfort and prevent further irritation of the tendon.
  • Each of these devices offers unique benefits for managing Achilles tendinitis by addressing different aspects of foot mechanics and tendon stress.
    
• Night Splints: When dealing with the discomfort of Achilles tendinitis, finding effective ways to alleviate pain and promote healing is essential. One such method is the use of night splints. These devices are designed to keep your ankle in a dorsiflexed position while you sleep, meaning your toes are gently pulled upwards towards your shin. This positioning is crucial for a couple of reasons. Firstly, by holding the ankle in this specific position, night splints help maintain the Achilles tendon at its optimal length. When you rest or sleep, your foot naturally relaxes into a pointed position, which can cause the tendon to shorten overnight. This shortening can lead to increased stiffness and pain when you take those first steps in the morning. By keeping the tendon lengthened throughout the night, night splints work to prevent this morning stiffness and the associated discomfort. Secondly, night splints help to prevent contracture, which is the tightening or shortening of a muscle or tendon. For individuals with Achilles tendinitis, contracture can exacerbate pain and hinder mobility. By maintaining a consistent stretch on the tendon, night splints can minimize the risk of contracture, promoting more comfortable and flexible movement when you wake up. Using night splints regularly can be a helpful addition to your treatment plan, especially if you find mornings particularly challenging. They can support the healing process, reduce pain, and improve your overall quality of sleep. If you’re struggling with Achilles tendinitis, considering night splints might be a beneficial step towards recovery.

Physical Therapy and Exercise

• Eccentric Loading Exercises: Engaging in eccentric strengthening exercises, such as heel drops, has been shown to enhance tendon resilience. This regimen induces controlled mechanical stress, promoting collagen synthesis and structural remodeling (tendinopathy management).
• Dynamic Stretching: Incorporate dynamic stretching protocols that focus on the gastroc-soleus complex, improving elasticity and reducing stiffness. This enhances neuromuscular control and proprioception (sensory feedback).

Advanced Treatments

• Extracorporeal Shock Wave Therapy (ESWT): This therapy uses shock waves to help grow new blood vessels and break down calcium deposits in tendons, speeding up tissue healing.
• Platelet-Rich Plasma (PRP) Injections: PRP uses your own body’s growth factors to boost the repair of cells and encourage the growth of tendon cells. This treatment also helps adjust the makeup of the surrounding tissue.

Lifestyle Changes

• Weight Management and Nutrition: Maintaining a healthy body weight can significantly reduce stress on the Achilles tendon. Incorporating foods rich in omega-3 fatty acids and antioxidants into your diet can also support the body’s healing process.
• Modifying Activities: If you engage in physical exercise or sports, it’s important to gradually transition away from high-impact activities that could aggravate the condition. Instead, prioritize low-impact exercises such as swimming or cycling, which help you stay fit without placing excessive strain on the Achilles tendon.

By adopting a multifaceted treatment approach, patients can experience enhanced recovery outcomes, reduced pain, and improved functional mobility. Always consult with healthcare professionals to tailor interventions to individual needs.

Prevention Strategies for Achilles Tendonitis

Footwear Choices and Adjustments

• Orthotics: Just like with treatment, orthotic devices can really help when it comes to prevention as well. Consider the use of orthotic insoles, heel lifts, and heel pads that provide personalized arch support and cushioning. These devices can enhance alignment, reduce undue strain on the Achilles tendon, and offer additional support to the heel area, thereby contributing to both treatment and preventive strategies.
• Footwear Rotation: Regularly rotate between different pairs of shoes, especially if you engage in varied physical activities. This practice helps to distribute wear and tear evenly and reduces repetitive stress on the tendon.

Pre-Activity Preparation

• Warm-Up Routines: Prioritize comprehensive warm-up routines that gradually increase heart rate and prepare the musculoskeletal system for exertion. Focus on multi-directional movements to enhance dynamic flexibility.
• Progressive Loading: Introduce new exercise regimes gradually. Start with low-intensity sessions and incrementally increase duration and intensity to allow the tendon to adapt and strengthen over time.

Strength and Flexibility Training

• Calf Strengthening: Incorporate calf raises and seated calf presses into your routine to build muscle strength in the lower leg, supporting the Achilles tendon.
• Ankle Mobility Drills: Perform ankle circles and controlled dorsiflexion exercises to improve joint range of motion and enhance the tendon’s functional capabilities.

Lifestyle and Activity Modifications

• Rest and Recovery: Ensure adequate rest periods between intense activities to allow the tendon tissue to recover. Consider implementing rest days or active recovery techniques such as light walking or swimming.
• Cross-Training: Engage in a variety of physical activities like cycling or yoga to reduce repetitive stress on the Achilles while maintaining overall fitness.

Nutritional Support

• Anti-Inflammatory Diet: Incorporate anti-inflammatory foods such as turmeric, ginger, and leafy greens into your diet, which can help reduce systemic inflammation and support tendon health.
• Hydration: Maintain adequate hydration levels as dehydration can impact muscle and tendon elasticity, increasing the risk of injury.

Regular Monitoring and Evaluation

• Self-Assessment: Periodically assess your Achilles tendon for signs of tightness or discomfort. Early detection of potential issues allows for timely intervention and prevention strategies.
• Professional Guidance: Consult with a physiotherapist or healthcare provider regularly to tailor a prevention program that addresses your specific biomechanical needs and lifestyle.

By integrating these strategies into your daily routine, you can effectively reduce the risk of re-injury and support the long-term health of your Achilles tendon.

Discover the Best Handpicked Insoles, Heel Lifts, and Heel Pads for Achilles Tendonitis Relief!

Explore our expertly curated collection of top-quality orthotic insoles and inserts, specifically designed to address Achilles tendonitis. These premium devices are crafted from high-grade medical materials to ensure effective treatment and prevention of discomfort. Discover the most reliable options available, each tested to provide maximum support and relief for your feet. Let us guide you to the best solutions for your Achilles tendonitis needs.

Adjustable Heel Lifts – Only £11.99

Recommended by Podiatrists and Physiotherapists wearing a pair of these heel lifts inside your shoes can help to improve Achilles tendonitis recovery. Using the innovative layer stack system, you can adjust the height of your heels quickly and easily. By increasing the height of your heels, you can help to ease tightness and tension in your Achilles tendon to prevent further injury whilst you are recovering.

Made from specially formed silicone gel these heel lifts have been made to protect your heels and ankles from shock when you walk. They will also spread pressure evenly underneath your heels stopping pressure points from developing and causing pain and injury to your feet.

By wearing a pair of these heel lifts inside your shoe you can gain as much as 1.5 inches in height quickly easily and discreetly.

Buy Now – Only £11.99

Heightboosters™ Shoe Lift Inserts for Height – Only £11.99

Next on our list are these Heightboosters™ 3/4 length Shoe Lift Inserts for increasing the height of your heels. Specially designed to support your Achilles tendon in the correct position and to help improve your injury recovery.
These lifts work by adding and taking away stacks. In total you can increase the height of your heels by as much as 1.5 Inches or 40mm with all the stack on top of each other.

These lifts are made from honeycomb gel that will help to provide good shock absorption to your feet helping to protect your feet and lower limbs from impacts, vibrations and shock when you walk. The lightweight and non-bulky design also means these lifts are ideal for slipping inside lots of different types of shoes quickly and easily.

You can also wear these lifts to help not only treat and prevent Achilles tendonitis but also for correcting Leng length discrepancies, Plantar Fasciitis recovery, easing heel pain or simply to make yourself look taller!

Buy Now – Only £11.99

Orthotic Arch Support Insoles – Only £9.99

This pair of arch support insoles can help to treat Achilles tendonitis by correcting biomechanical imbalances in your feet. They are designed to provide your arches and heels with more support and will help to realign your feet in the correct position and prevent common gait problems such as Overpronation and Supination which are common causes of Achilles tendonitis.

Made from lightweight carbon fire material these insoles will absorb shock and protect your lower limbs from shock when your foot strikes the ground. By wearing these insoles in your shoes, you will help to better protect your lower limbs from injury and enable yourself to make a fast and full recovery.

Buy Now – Only £11.99

Massaging Gel Heel Cups – Only £7.99

Next on our list are these Massaging Gel Heel Cups that have been designed to support, soothe and protect your heels and ankles. These heel cups are highly recommended by Podiatrists and Physiotherapists for helping treat and prevent Achilles tendonitis and are great for easing heel pain.

Featuring deep heel cup that will realign and stabilize your heels wearing these heel cups will help prevent twisting and turning of your ankle to stop further damage to your weakened Achilles tendon. Made from medical grade silicone gel these heel cups will absorb shock and protect your feet when your feet hit the ground. What is more is that these heel cups will also massage your feet as you walk stimulating your muscles and tendons to help boost blood circulation in your feet to promote healing, reduce inflammation and swelling and soothe pain.

Lightweight, non-bulky and can be fitted inside just about any type of footwear with total ease these heel cups are a perfect choice for anyone who is suffering from Achilles tendonitis or simply tired aching heels.

Buy Now – Only £7.99

Remember! All orders come with a full 30-day money back guarantee which means you have nothing to lose when ordering as if you aren’t happy with your new insoles, you can just send them back to get a full refund! All orders made on working days are quickly dispatched that same day. Orders made on weekends or bank holidays are dispatched the next working day.