Yes, there are some natural remedies that can really relieve tendinitis of the tendon of Achilles. We use several of these solutions ourselves with our athletes, and the results are often conclusive, provided they are applied from the first signs. Here is what we propose to discover:
- Green clay cataplasms and cabbage compresses
- Anti-inflammatory essential oils
- Herbs and herbal medicines for indoor action
- The massage and stretch gestures adapted
- Nutritional adjustments that promote healing
Caution: these remedies complement a comprehensive treatment, they do not replace a medical opinion if the pain persists.
What is a tendinitis of the Achilles tendon?
The Achilles tendon is the most powerful tendon in your body. It connects your calf muscles (jummels and solear) to heel bones, calcaneum. Without him, it is impossible to walk normally, run or jump.
A tendinitis corresponds to inflammation of this tendon, caused by repeated micro-leases. Tensile fibers damage faster than they repair, triggering pain, swelling and stiffness. The tendinitis is sometimes distinguished from the middle part of the tendon and the insertion to the heel.
Don't confuse « Achilles tendon », precise anatomical term, with « Achilles heel », a mythological expression that designates a weak point.
What are the signs that must alert?
We always insist with our clients: the earlier you act, the more you limit the complications. Typical symptoms include:
- Vibrating or lancinating pain in the heel, which can go up towards the calf
- Morning pain with stiffness on waking, which slows down after a few steps
- Localized swelling with feeling of heat to the touch
- Stretching of the tendon that limits the movements of the ankle
- Difficulty getting on the tip of your feet or walking normally
- Appearance of a palpable bump or thickening of the tendon
If you feel many of these signs, do not force. The immediate rest remains your first line of defense.
What are the most common causes?
We regularly see Achilles tendinitis in our athletes, and the causes are often similar:
Overwork and overwork : too sharp an increase in training load. For example, go from 10 to 30 km per week in a non-progressive race.
Lack of heating and stretching cold tissue is less elastic and more vulnerable to injury.
Inadequate footwear : worn soles, lack of dampness, inadequate drop or heels too high daily that shorten the tendon.
Bad racing technique : too marked heel attack, unbalanced stride or sudden change of training surface.
Physiological factors : overweight, loss of elasticity with age (after 35-40 years), chronic dehydration.
Health of life tobacco and alcohol impair microcirculation and slow tissue regeneration.
The right reflexes to adopt from the first pains
As soon as you feel an discomfort to the Achilles tendon, here is the protocol we recommend:
Relative rest : Stop immediately the impact activities (race, jumps, pliometrics). Focus on cycling, swimming or walking very lightly.
Cold application 2 to 3 times a day for 10 to 20 minutes. Use a gel bag or ice cubes wrapped in a towel. Cold reduces inflammation and calms pain.
Upgrading When you are at rest, lightly lift your foot to promote drainage.
Enhanced hydration : drink 1.5 to 2 litres of water a day, with a preference for water rich in bicarbonates to limit tissue acidity.
Heel wear They temporarily decrease tension on the tendon by slightly raising the heel.
These simple measures, applied within the first 48 hours, can avoid worsening.
Grandma's best tendinitis remedies
We tested and validated these seven natural remedies with many sportsmen. They are particularly effective in the acute phase:
1. Green clay cataplasm : strong natural anti-inflammatory, to be applied in a thick layer for 30 minutes, 1 to 2 times a day.
2. Compression of cabbage leaves : cabbage contains sulphur compounds with anti-inflammatory properties. Apply crushed leaves to the roll for 2 hours.
3. Essential oil of lying Gaultheria : rich in methyl salicylate (natural equivalent of the aspirin), it relieves quickly. Dilute 3 drops in a vegetable oil to massage the area.
4. Cider vinegar in compress : its alkaline properties help reduce inflammation. Stir in a cloth and leave for 20 minutes.
5. Epsom salt foot bath : high in magnesium, it relaxes the tissues and promotes circulation. 15 minutes in warm water.
6. Oil massage : known for its anti-traumatic properties, it is used in gentle massage perpendicular to the tendon.
7. Infusion of turmeric : natural anti-inflammatory to take orally, 2 to 3 cups a day with black pepper to optimize absorption.
Green clay, cabbage, essential oils: how to use them?
Here are our detailed application protocols for optimal efficiency.
Green clay cataplasm Mix clay powder with water until a thick paste is obtained. Spread over 1 to 2 cm thick over the entire painful area. Let dry for 30 minutes, then rinse with warm water. You can enrich your cataplasm with 2 drops of rosemary or cajeput essential oil.
cabbage leaves Choose green leaves of green or white cabbage. Remove the central rib, crush them in a baking roll to release the juice, then apply directly to the tendon. Keep with a bandage for 2 hours or all night.
Essential oils (always diluted): lying Gaultheria (3 drops in 1 teaspoon d的arnica oil), lemon eucalyptus (2 drops) for its anti-inflammatory action, peppermint (1 drop) for the analgesic cold effect. Gently massage the tendon and calf twice a day.
Important Always test on a small area of skin before use. Essential oils are contraindicated in pregnant women and children under 6 years of age.
Medicinal plants in herbal teas or supplements: what to choose from?
Internal action effectively complements local treatments. Here are the plants we recommend:
In herbal tea : queen-des-pres (contains natural salicylated derivatives, 3 cups a day), turmeric (potential anti-inflammatory with black pepper and fatty bodies), ginger (improved circulation), leaf blackcurrant (recognized anti-rheumatic properties).
Food supplements : standardized turmeric (500 to 1000 mg daily), omega-3 d?fish oil (2 to 3 g daily), collagen type 1 (10 g daily to support tendinous regeneration), vitamin C essential for collagen synthesis (1000 mg/day), MSM or methyl sulfonylmethane (organic sulphur that promotes tissue repair).
We recommend a cure of 3 to 6 weeks to observe lasting results.
Stretching and gentle movements to relieve without worsening
Total immobility is not desirable. Here are our favorite stretchings, to be done gently after the acute phase (3 to 5 days):
Stretching of the calf standing : facing a wall, rear leg stretched with heel on the ground, slightly flex the front leg. Hold 30 seconds, 3 rehearsals.
Sitting with towel : Sit tight legs, pass a towel under the forefoot and pull gently towards you while keeping the knee tight. 20 seconds, 4 rehearsals.
Self-massage perpendicular With your thumbs, massage the tendon from bottom to top, then perpendicular to the direction of the fibres. 5 to 10 minutes, several times a day.
Mild mobilization of the ankle Make slow circles with your foot in both directions, 10 repetitions on each side.
Progressive eccentric strengthening (after 2 weeks): stand on one step, slowly descend the heel below the level of the step, climb with the help of the other leg. 3 sets of 10 rehearsals.
Never go to pain. Mild discomfort is acceptable, severe pain is a warning signal.
Nutrition and hygiene tips for better recovery
Healing a tendinitis also depends on what you put on your plate. Prefer anti-inflammatory foods: fatty fish (salmon, mackerel, sardines) 3 times a week, red fruits (myrtillas, raspberries) rich in antioxidants, cruciferous vegetables (broccoli, cauliflower), turmeric and ginger fresh in your dishes, nuts and almonds for omega-3 plants.
Optimal hydration : drink at least 1.5 to 2 litres of water a day, prefer water rich in bicarbonates (Vichy Celestin, St-Yorre) and herbal anti-inflammatory teas.
To be limited or avoided : refined sugars and ultra-processed products (favour inflammation), excess red meat, alcohol (dehydrate and disrupt regeneration), tobacco (reduced tissue oxygenation), excess coffee (acidifying effect).
Sleep 7 to 9 hours a night. It was during sleep that the tissues regenerated best.
When should you consult a professional?
We encourage you to consult quickly if you are in any of these situations: pain that persists beyond 7 to 10 days despite rest and care, inability to lay foot on the ground or walk normally, severe swelling and intense heat, appearance of a large bump on the tendon, audible cracking during a movement (suspicion of partial rupture).
The health professional (sports doctor, podiatrist, physiotherapist) can make a precise diagnosis and differentiate tendinitis from other diseases such as plantar fasciitis. It may prescribe custom plantar orthotics, physiotherapy sessions (shock waves, ultrasound, laser), anti-inflammatory drugs if necessary, or in rare cases, imaging to evaluate lesions.
Can tendinitis of the Achilles tendon be prevented?
Absolutely, and that's even our priority with all our athletes. Our key preventive recommendations include:
Before effort : Heat yourself systematically for 10 to 15 minutes, integrate progressive athletic ranges, hydrate yourself before, during and after effort.
Smart Progression : increase your training volume by up to 10% per week, alternate intense days and recovery days, vary the training surfaces (avoid the exclusive bitumen).
Muscle strengthening Work your calves twice a week (eccentric exercises), strengthen your ankles and proprioception, maintain good joint mobility.
Adapted equipment : Renew your running shoes every 600 to 800 km, choose a drop and a cushion adapted to your stride, avoid high heels every day.
Health of life Keep a healthy body weight, sleep enough (7 to 9 hours), limit alcohol and tobacco, stretch regularly, even on days without sport.
Respect fatigue signals. An emerging pain always deserves a break rather than a strong passage.
The tendinitis of the Achilles tendon is not fatal. With these natural remedies, a comprehensive approach (rest, nutrition, stretching) and a good dose of patience, you can regain a healthy tendon. Never forget: prevention is better than cure. Take care of your tendons, they will carry you long!
Élise et Léo – Madamsport.fr
