Achilles Tendinitis

1. Do you feel pain here?

Achilles 'tendinopathy' usually presents as a localized burning pain just above the point where your tendon joins to your heel bone.
Sometimes this area is inflamed or swollen and can thicken with time.

2. Do these activities cause pain?

Achilles Tendinitis is 'load-related' and flares up with activity that results in the storage and release of energy such as running, squatting and bouncing especially when going up or down stairs or hill climbing.
Pain is usually present when starting the activity or warming up and may subside during the activity, but will flare up again after the activity.

3. Does this hurt?

Lift your forefoot up off the floor or stretch your calf, do you feel pain and stiffness?
Try this test again first thing in the morning. Often the tendon tightens up overnight and causes pain in the morning when you first put weight on it.

Disclaimer

The 3-step process provided here is for general educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It does not claim to diagnose or replace a professional assessment. Always consult a qualified healthcare professional for an accurate diagnosis and appropriate treatment plan tailored to your specific condition. If you have any concerns about your health, seek the advice of your physician or a qualified health provider promptly.

Know your Injury

Did you know that before a repetitive-strain-type condition such as PFPS occurs, your patella Tendon gets 'SICK'. This means that it does not perform and recover like normal, healthy tissue. When recovering from injuries, or preventing them, it's important to understand the pathological process and how it develops.

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1. Description: Using a step or any suitable edge, slowly drop your heels to both stretch and strengthen the achilles tendon.
2. Benefit: Helps strengthen the achilles tendon and improve ankle function.
3. Reference: Prudêncio, D. A., Maffulli, N., Migliorini, F., Serafim, T. T., Nunes, L. F., Sanada, L. S., & Okubo, R. (2023). Eccentric exercise is more effective than other exercises in the treatment of mid-portion Achilles tendinopathy: systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 15(1), 9. [Link to Article]
1. Description: Improve mobility of the calf to help recover functional mobility/motion at the ankle while minimizing stress across the joint.
2. Benefit: Enhances overall lower limb function and reduces stress on the achilles tendon to facilitate strength training.
3. Reference: Gould, H. P., Bano, J. M., Akman, J. L., & Fillar, A. L. (2021). Postoperative rehabilitation following Achilles tendon repair: a systematic review. Sports medicine and arthroscopy review, 29(2), 130-145. [Link to Article]

1. Description: Incorporating exercises to strengthen the plantar flexors (calf muscles) may help protect against achilles tendinitis
2. Benefit: Improves muscle strength helps to reduce stress on the tendon
3. Reference: Andere, N. F. B., Godoy-Santos, A. L., Mochizuki, L., Rodrigues, M. B., Fernandes, T. D., Soares-Júnior, J. M., ... & Greve, J. M. D. A. (2021). Biomechanical evaluation in runners with Achilles tendinopathy. Clinics, 76, e2803. [Link to Article]
1. Description: Performing dynamic and static stretching routines before and after exercise to help improve the mobility of the muscles and tendons.
2. Benefit: Individuals with Achilles tendinitis have consistently been shown to have a reduced dorsiflexion range of motion, stretching can improve range of motion at the ankle.
3. Reference: Kay, A. D., Husbands-Beasley, J., & Blazevich, A. J. (2015). Effects of contract–relax, static stretching, and isometric contractions on muscle–tendon mechanics. Medicine & Science in Sports & Exercise, 47(10), 2181-2190. [Link to Article]

Products for Achilles Tendinitis

R 1,495.00

Utilise the ZlaantBoard with its asymmetrical rocker and 21-degree slant to perform functional rehabilitative exercises that improve mobility, stability, and lower limb strength.

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Sprints for Achilles Tendinitis

R 50.00

A daily strength and mobility circuit to aid in the recovery and prevention of Achilles Tendinitis. Our sprints are low-intensity uni-lateral (single-legged) exercise circuits of less than 15 minutes, that address mobility, strength and biomechanical deficiencies associated with Achilles Tendinitis.

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The Zlaant App

Many products, tools and support systems are available to us when we are fit and healthy but, when injured, we are often 'left out on a limb'. We designed the ZlaantApp to motivate and support the Zlaanter through their injury recovery and prevention journey so that they can perform at their peak!

150+ exercise tutorials
Comprehensive programs
Expert tips and advice
Strava integration
Smart watch integration
Rehab and prehab protocols
Specialist coach channels
Practitioner channels
Sport club and event channels
Community chat rooms
Challenges and rewards
Live classes

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Testimonials

From rehab point of view I enjoy the board because of how easy it is to use while still giving you freedom to get creative with exercises. Also rugby being a running sport the stability training i can get in for my ankles and knees are invaluable.

JJ Kotze

Stormers Rugby Player

The ZlaantBoard offers another dimension to my training that helps me in my strength and conditioning journey. I it something that I can use at home or take with with to work and use whenever I need to.

Phillip Gibb

I had ankle problems when running on trail and my coach recommended a few exercises and also getting a ZlaantBoard to help strengthen my ankles.

Ehtan Sullivan

The ZlaantBoard has been super helpful in making me a better athlete.

Dean Priestman

Great product and the app with the work outs are really awesome. I have seen the benefits in my running since using the ZlaantBoard to prevent my injury and also improve and strengthen my lower body. Big fan of your amazing product.

Ryno Nothnagel

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