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Exercises to Build Leg Muscles in a Week

Free-Weight-Leg-Workout

Strong and toned legs are everyone’s dream. If you want to get into great shape for your leg muscles, there are some of the best exercises you can follow. Experts claim that one has to perform a lot of squats and explosive jumps to get toned and strong legs.

According to Domnic Dhillon, a gym trainer, “Women have to exercise for 15 minutes on a treadmill to warm their body temperature, 10 minutes using a stationary bike, and 50-60 times squats (squats up) can be followed later.”

foot-exercise-in-a-week

If you work out at the gym, then here are some of the best exercises you should follow to get your legs in shape in just 7 days:

Leg Workout 1: Squats Jumps (squats up)

Many women prefer to do regular squat jumps because they not only shape your legs but also help tone your butt. Squats should be done for 15 minutes to get the shape of your quadriceps and hamstrings.

Leg Muscle Exercise 2: Back Lunges (Bends the knee back)

Back Lunges are also a great way to tone and strengthen leg muscles. This movement begins with standing up straight, stepping one leg back, bending it, then returning to its original position. Repeat at least 20 times with alternating legs.

Leg Muscle Exercise 3: Front Lunges (Bends the knee forward)

While doing this exercise, find support for your hands so that your hands are angled about 90 degrees back. Also bend your knees to 90 degrees, raise and lower. This method aims to get toned and strong thighs. However, this exercise should be done only three times a week at intervals because if it is too routine it will affect your back.

Leg Muscle Exercise 4: Lift Weights

Lifting weights is perfect for getting a muscular body. However, lifting weights here is not done by swinging your arms, but with your knees. First of all, adjust the weight of the load that is suitable for you. Lift the weights with your hands so that they are above your head in a straight up position. Bend your knees slowly until you squat down, get back up to the starting position. Do it continuously for 20 minutes. This exercise is good for shaping the calves and hamstrings.

Leg Muscle Exercise 5: Explosive Jump

If you want to get strong and toned legs, this is what you need to do. Get on the trampoline, and do explosive jumps. Jump as high as possible. When you jump, stretch your arms up, then bring your feet together and clench your fingers as you land. Do this exercise for 15 minutes per day of the week.

Frequent Heel Pain After Using High Heels? Do this to relieve it

pain-in-heels

The beauty of high heels can make your whole style more fashionable. Not surprisingly, many women use high heels or high heels of various styles to complement their personal style. However, the beauty of high heels sometimes has to pay for the pain after wearing them all day.

The higher your heels, the greater the effect of the pain. Under normal conditions, your feet work like springs to reduce the pressure created by your body weight and also provide support for the bones. When using high heels, almost all of the weight of the body will be supported by the front foot, the toes of the foot. According to research, the effect of stiletto heels or shoes with thin and pointed heels that have a 10 cm high heel can increase the pressure on the front foot by up to 30 percent.

The high heel of the shoe makes your steps shorter than normal. If you are persistent and accustomed to short strides caused by heels, the bones and nerves of your feet can be damaged.

Not only additional pressure and damage to bones and nerves, heels can also cause swelling of the ankles. Swelling occurs due to pressure on the blood vessels so that blood circulation is obstructed. The swelling and pain, the more difficult it will be for you to walk.

After a day of wearing high heels and enduring the pain, it’s time to take off your shoes to be a moment of relief. But sometimes the pain doesn’t go away even though your feet are free from high heels. No need to worry, there are various ways that you can do to relieve pain in the heels and feet due to the use of high heels, such as the following:

Stretch

To reduce pain in the big toe and heel due to high heels, you first need to stretch. Do the stretch in a sitting position, then stretch your legs forward. After that, bend over your body while grabbing the soles of your feet with both hands. Hold that position for ten seconds. Next, bend your left leg towards your chest, hold it for one minute. Do it alternately with the right leg until the pain is reduced.

For the next movement, you need to stand up and then try to rotate the ankle alternately clockwise and counterclockwise. This movement helps blood circulation to be smooth and relieves swelling in the feet.

Soak your feet

A solution of Epsom salt in warm water can reduce pain, including heel pain from wearing high heels. Soak your feet in this solution for about 20 minutes. Epsom salt is a magnesium and sulfate mineral that is easily absorbed by the skin. The magnesium content can relieve inflammation and cramps in your feet. In addition, warm water is useful for dilating blood vessels so that blood circulation becomes smooth and swelling is reduced. Not only dealing with pain, this bath can also make you more relaxed after a long day of activities.

Massage the feet

The massage method is widely popular as a way to relieve pain or soreness in all parts of the body, including the heels and feet. In order to feel the effect more, you can see a therapist. However, you can also do it yourself at home. If done correctly, foot massage will improve blood circulation, reduce lymphatic swelling, and relieve minor injuries due to the use of high heels.

ESWT therapy

ESWT-treatment

If heel and foot pain does not go away after doing the methods above and it increasingly interferes with your activities, immediately see the nearest doctor and hospital for further treatment. Apart from providing foot pain medication, some hospitals recommend Extracorporeal Shock Wave Therapy (ESWT). This therapy relies on shock waves (shockwave) so that no injections or incisions are required. Come immediately to the EMC Hospital to get ESWT therapy if the pain in the feet and heels doesn’t go away.

4 Causes of Large Calves

large-calves

Are your calves large even though you are tiny? No need to be surprised because it turns out that there are several reasons why someone has calves that are larger than average.

1. Genetic factors

Take a look at the calves of your parents and siblings, do they also have large calves? If so, it means that it has something to do with genetics. The short size of the Achilles tendon makes the calf become large. Why? Because, your calf muscles will tend to point downward to meet the short Achilles tendon.

What you should do: Since it’s not possible to lengthen the tendon, what you can do is avoid activities that push the muscles even bigger, such as calf raises. Do stretching leg muscles regularly every morning.

2. Expenses

Try to analyze your gait, in case you use your calf muscles excessively when walking. This may be because the muscles around your calves are too weak. If your tibialis anterior (front leg) muscles are weak / stiff, warm up to help lengthen the calf muscles.

ramy-calves

What you have to do: Start practicing walking the right way by putting weight on the soles of your feet. In addition, use comfortable shoes so that you become more comfortable when walking. Also avoid standing for too long as it will increase the tension in your calf muscles.

3. Fat tissue

The other reason is simple, there is too much fat tissue in this area which makes your calves look big. This is usually as you gain weight. People who experience this should check their overall body fat percentage.

What you have to do: The only way to reduce fat in these calves is to maintain your weight by exercising regularly and a balanced diet. This will also make the blood flow to your calves smoother.

4. Use of high heels

Repetitive activities that emphasize the front of the feet such as wearing high heels can also make your calves enlarge.

What you should do: Avoid using high heels too often. Better to use shoes or sandals that support the soles of the feet and are comfortable to use when walking. Perform massage on the calves after you use high heels or after exercising.

How to Shrink Thighs and Calves in 1 Week

how-to-shrink-thighs

Most women are not confident with the size of their thighs and calves which they think are too big. They think this is because they think that big thighs and calves can spoil their appearance which ultimately results in a lack of confidence in public. To get beautiful calves is a wish to look more perfect in the eyes of people. This is because having large thighs and calves prevents women from wearing short skirts and shorts.

Causes of Big Thighs and Calves

The main cause of enlarged thighs and calves is due to the accumulation of fat due to an unhealthy lifestyle. Apart from that, there are several other causes that are known to cause the thighs and calves to become enlarged.

Genetic factors or heredity factors

As we know that genetic factors are the main factor that causes a woman to have large thighs and calves. This condition cannot be changed because it has formed naturally.

If your mom or dad looks big calves, then don’t be surprised, you have to accept it as it is if you have large calves. Big thighs and calves caused by genetic factors are usually experienced by people who are overweight and short. This can happen because they have a short Achilles tendon where the tendon is very tightly attached from birth on the back heel to the limit of the calf muscles, therefore the thigh and calf muscles will expand on their own.

Frequently Heavy Lifting

Lifting heavy objects can actually cause your thighs and calves to become bigger. This is because when lifting weights, our bodies certainly rely on the shoulders and hands as strength so that what will be burdened is the calves to hold the body when the legs start to walk by lifting heavy objects. Moreover, those who often climb mountains with heavy loads, plus the uphill path will make the calf muscles even more trying to get backwards or be depressed.

This condition can cause the tendons around the calf to weaken and leave a large lump of new, hard-textured muscle that causes the shape of the calf and thigh to become large.

Stand Too Long and Lack of Movement

healthy-thighs

Stand for too long can be the cause of your thighs getting bigger. This can be made worse if it occurs for years. Standing alone puts a strain on the calf muscles and if you continue to push it for too long then new muscle tissue is clearly formed.

Obesity

The condition of the body includes one other factor. Experiencing obesity or being overweight can also be the cause of large thighs and calves. Posture that is too fat will increase the size of the calves and thighs. Thighs and calves can become enlarged due to fat accumulating in them. In short, the fat body makes the thighs and calves enlarge so that they are able to stand. Those are some of the causes that we can be sure of causing enlarged thighs and calves. Well, now we discuss the solution. Of course, this solution is very easy to do to get small calves, without spending capital.

How to Reduce Thighs and Calves

An effective way to shrink calves which only takes about 10 minutes in 1 day is quite easy. This activity can be done alternately (morning and evening). Feeling sore after doing fitness exercises to get small calves is normal. Requirements to follow small calf therapy movements:

  • In areas exposed to the sun.
  • The condition of the feet is healthy (no wounds, aches, etc.).
  • Using long tight socks, wear half the calf.

Here are some exercises to reduce thighs and calves in 1 week.

Pushing Movement

In principle, the pushing movement is the same as pushing a car to break down. The difference is, this exercise requires a medium such as a wall or a shorter object to push. How to do this one exercise is as follows.

  • The position of the two hands is in front, to be precise, straight with the navel or slightly below. To create a small calf position both hands push but lower about straight from the navel, or vital organs with a distance of 1.5 meters (3 tiles) from the tool to the leg.
  • Perform tiptoe movements with 3 seconds of hold.
  • Lower it for 3 seconds and repeat.

Legs pinch, hands on waist

This trick is proven to be effective because it will burn a lot of fat and make the muscles in the calf pulled up. This movement is done by standing and placing your hands on your hips, tiptoeing position. Do it regularly by tiptoeing as much as possible, hold for 3 seconds then return to a normal position, and rest for 2 seconds. Do it repeatedly.

Stance

The correct way of stance is by opening the legs shoulder width apart, then straightening the hands forward in a pushing motion. But the knees must be bent so that they are like a steed.

Don’t forget that your feet don’t touch the floor, and do an upright body movement, then lower your body into a stance. Do it repeatedly, most people lose balance by tiptoeing, but it doesn’t matter even if they lose balance.

5 Football Players Who Have Experienced Severe Injury due to Horror Tackles

The incident involving Son Heung-min and Andre Gomes attracted public attention. The South Korean player, the Son, looked devastated after breaking Everton’s ankle, Andre Gomes, broke.

The incident occurred in the 78th minute of the Tottenham Hotspur match against Everton in the Premier League continued at Goodison Park on Sunday (3/11/2019).

Referee Martin Atkinson will initially give a yellow card. However, after seeing the injury suffered by Andre Gomes made him change the decision. Son Heung-min immediately got a red card. Son looked devastated to see the effect of the tackling he had done on Gomes. He even seemed to be calmed down by several other players.

Andre Gomes was then taken off the field by medical staff after being treated for several minutes. Several Everton players, including captain Seamus Coleman who had broken a leg, spoke and tried to win Gomes. The former Barcelona player was then taken to an ambulance and rushed to the hospital. The player reportedly immediately underwent surgery.

Besides Andre Gomes, following Achillestendon.com summarizes five players who suffered severe injuries after experiencing a horror tackle.

# Eduardo da Silva

Eduardo da Silva was able to rest for a year because of an injury he suffered. The severe injury hit him while strengthening Arsenal against Birmingham City on February 23, 2008.

Eduardo, who was dribbling, was stopped by Birmingham City defender Martin Taylor with a hard tackle. Because of the severity of the injury he experienced, Sky Sports decided not to air the incident again. Eduardo’s wife was shocked and cried, seeing her husband’s injury.

# Giovani Dos Santos

Giovani Dos Santos is a former Barcelona wunderkind and future player in Mexico. However, the starlight of the 30-year-old has faded.

After a long disappearance from the news, Dos Santos came up with less news. The man who is now defending Club America had just been hit by tackling horror when competing against Guadalajara on September 29, 2019. The pules of the Bresino shoe landed on Dos Santos’ thigh. As a result, a hole of about 3 cm was gaping in the leg of the player and was rushed to the hospital.

# Boaz Salossa

Boaz Salossa is a great player who has filled the front lines of the Indonesian national team. He was seriously injured twice while strengthening the Garuda Team.

The first injury occurred during the 2004 AFF Cup final. At that time, the Indonesian national team faced Singapore. Boaz also had to bury the dream of winning the championship with the Indonesian national team after receiving the tackle of Singaporean player, Baihakki Khaizan, which broke his leg.

The second injury occurred during the Indonesian national team trial against Hong Kong in 2007. When carrying the ball, Boaz got a tackle from an opponent who broke his leg. Boaz also said that this injury was the most severe and had thought his progress would be over. The native Papuan player also underwent a recovery period of 10 months.

# Bobby Zamora

Bobby Zamora had a nightmare a day after extending his contract with Fulham. When the West London team met Wolverhampton Wonderers in September 2010, Zamora was seriously injured.

He suffered a fracture of the fibula in his right leg and had to be absent for five months. Zamora suffered a severe injury after receiving Karl Henry’s hard tackles from behind. It reported that during his recovery, Zamora often play Casino Online to kill boredom in his leisure time.

# Hatem Ben Arfa

Hatem ben Arfa suffered a severe injury while wearing Newcastle United’s uniform. The incident occurred during a match against Manchester City on 3 October 2010.

When trying to get past Carlos Tevez, Ben Arfa got a hard tackle from the side by Nigel de Jong. The tackle broke Ben Arfa’s finia and fibula, which kept him out until the end of the season.

4 Ways to Prevent Muscle Cramps during Sports

4 Ways to Prevent Muscle Cramps during Sports

Muscle cramps are a common form of injury during sports. This happens because of sudden muscle contractions that last for a few seconds or minutes. In addition to making it uncomfortable, this condition can also interfere with ongoing sports sessions. Well, so you avoid muscle cramps when exercising, consider the four tips to prevent muscle cramps during the following exercise, let’s!

# Causes of Muscle Cramps during Sports

When exercising, the body will lose a lot of fluids. This condition increases the risk of dehydration and loss of minerals the body needs, such as sodium, calcium, and magnesium. As a result, muscle nerves become more sensitive and trigger muscle contractions suddenly. Excessive use of muscles, pinched nerves and lack of blood flow to muscles can also trigger muscle cramps during exercise.

# Prevents Muscle Cramps when Sports

Although it often happens out of a will, muscle cramps can be prevented in the following four ways:

Heating before Exercising

To prevent cramps, you can warm up for 5-10 minutes before light intensity exercise and 10-15 minutes before heavy intensity exercise. In addition to preventing muscle cramps, warming up before exercising can also increase body temperature, increase blood circulation, prepare joints, and improve exercise performance.

Plenty of drink water

Because of the amount of fluid lost, you need to drink plenty of water before, during, and after exercising. Ideally, you are encouraged to drink 200 milliliters of water before exercise, 177 milliliters every 15 minutes during practice, and 500 milliliters for every 0.5 kilograms of weight loss after exercise. In addition to replacing fluids lost during exercise, drinking water can also prevent the occurrence of muscle cramps due to a lack of fluids (dehydration).

Cooling after Sports

Besides warming up, you are also encouraged to cool down after exercising. If not, blood pressure drops dramatically, which can cause stress to the heart, dizziness, and fainting. By cooling down, blood pressure and heart can return to normal, the mind relaxes and calms the muscles of the body.

Pay attention to Electrolyte Intake

Water is indeed enough to replace fluids lost during exercise. But if you exercise for more than an hour, you also need to consume electrolyte drinks. This is because electrolyte drinks can help the body hydrate quickly and restore minerals that have been lost. One study even found that athletes who consume electrolyte drinks have higher stamina and are more agile than athletes who do not consume them. Therefore, The American College of Sports Medicine recommends athletes consume 0.5 liters of electrolyte drinks two hours before exercising to prevent dehydration, which can trigger muscle cramps while using. To get electrolyte intake, you can consume fruit juice, vegetable juice, a mixture of water and salt, and electrolyte drinks that are sold on the market.

5 Health Problems Overcome by Physiotherapy

5 Health Problems Overcome by Physiotherapy

Physiotherapy is a physical therapy procedure to examine, handle, and evaluate the limitations of motion and bodily functions. This procedure involves force and mechanical motion. Besides being used for injury recovery, physiotherapy can also be used for the prevention of injuries that are likely to occur in the future. The following are some ways to overcome health problems with physiotherapy.

#Muscle Ache

This pain is joint in most people. The most common muscle aches usually include back pain. Physiotherapy can be one of the answers to overcome this pain. By using physiotherapy, stiffness and pain will be reduced, and blood flow to the muscles will also be smoother. Also, the tension around the diseased muscles can be reduced by massage.

# Respiratory Problems

Various respiratory problems can also be overcome by the following physiotherapy, for example, asthma, pneumonia, cystic fibrosis, and lung cancer. Physiotherapy helps to clear and facilitate breathing. The exercise contained in physiotherapy can also improve posture so that it can make breathing easier. In addition, physiotherapy can be used to relieve and control pain caused by respiratory distress.

#Arthritis

As we get older, a person is prone to developing arthritis. Arthritis is inflammation of the joints that is characterized by pain and stiffness in the joints. This disorder can affect the mobility of sufferers.

Physiotherapy can be used to treat arthritis by increasing blood flow to muscles and increasing the range of physical movement. Also, physiotherapy can be used to increase joint strength. However, for people who are already entering old age, you should use physiotherapy with softer exercises.

#Rehabilitation

Physiotherapy can also be used as a rehabilitation process for someone who has a complicated and severe accident. When someone has a severe accident and causes interference, physiotherapy can be used to help the learning process run again. Even so, the rehabilitation process with physiotherapy will require a long time and intensive care.

In addition to someone who has a serious accident, physiotherapy can also be used as rehabilitation of serious illness. Among these are heart and lung disorders. This physiotherapy is used to increase circulation, build muscle strength, and restore bodily functions.

#Prevention of Injury

Physiotherapy can indeed be used to overcome various health problems. Even so, physiotherapy can also be used to prevent injury. Not that physiotherapy will completely prevent someone from injury, but with physiotherapy, the risk of experiencing injury will be smaller. Because with physiotherapy, the body will become more flexible, and blood flow in the body becomes smooth.

5 Injuries That Need Physiotherapy Treatment

5 Injuries That Need Physiotherapy Treatment

Physiotherapy treatments can help to restore movement and function when a person experiences an injury, illness, or disability. It can also help to reduce the risk of injury or disease in the future. Physiotherapy is a process for the recovery of a person so as not to suffer from abnormalities from physical disorders in the body due to injury or disease.

When someone has an injury due to an accident or other things, it can cause traumatic in that person. In an athlete or who likes to exercise, injuries can be minimized by regular training because correct and good movements will not cause excessive burden to avoid repetitive injuries.

The biggest problem that occurs when an injury is due to trauma that occurs can cause greater and more severe tissue damage due to repeated trauma. In the event of a trauma, the tissue may bleed to tears. If there is a tear in the tissue, the recovery process will require a long process and requires physiotherapy treatment.

Here are some injuries that need physiotherapy treatment:

#Achilles Tendonitis

Achilles tendonitis is a condition that can cause pain in the back of the foot above the heel. This generally occurs because of an injury to the Achilles tendon. Tendons are tissue bands that function to connect muscles and bones, especially calf muscles, to heel bones. This generally occurs because of a sudden increase in exercise or activity, lack of warming, and so on. Achilles tendonitis is a condition that can be treated with physiotherapy.

# Arthritis

Physiotherapy treatment is an effective treatment that is useful for people with arthritis caused by inflamed joints. This happens because the joint is too “forced,” so it is damaged. Arthritis can occur in all joints in the body but generally attacks the hands, knees, hips, and spine. The disease can worsen over time, but treatment and physiotherapy can reduce the symptoms.

# Knee Pain

Highly recommended for someone who has knee pain for physiotherapy. The key to curing knee pain with physiotherapy is a precise diagnosis of the location of the pain. Many different diagnoses can cause this, and the plan for treatment must be adjusted from the diagnosis results that come out with each sufferer.

# Bones and Dislocations

Fractures and dislocations can also be cured with physiotherapy treatment. A fracture or fracture is when a bone experiences excessive pressure, so it breaks. The discoloration is when one bone is dislodged from its axis, causing separation. Timely physiotherapy will reduce pain, symptoms, and restore to normal.

# Back and Neck Pain

Back and neck pain can also be effectively treated with physiotherapy treatment. Pain in the back and neck is a common thing for a person. The pain can be very painful and often affects activities while it still hurts. Most back and neck pain can be minimized until treated with physiotherapy treatment, which makes it back to its original activity.

What is Achilles Tendon Injury: Causes, Symptoms, Diagnosis, and Treatment

What is Achilles Tendon Injury

The Achilles tendon is the thickest in the human body. This is in the calf, about two inches above the heel bone. It connects the heel to the large muscles of the calf and controls the movement of the foot.

The tendons will tighten when the calf muscles contract. This is what makes a person able to tiptoe on the toe. This also helps someone run when starting a running race.

If it is stretched too wide, the Achilles tendon can be injured and broken. This condition causes pain that feels sharp and severe, which makes the sufferer unable to walk properly. This injury is more common in middle-aged men who exercise with fast movements and are very powerful. These sports include tennis, basketball, running racing, and badminton.

Tendon injuries can be cured through treatment without surgery and with surgery. The prognosis for both is generally good. Many patients can return to their normal activities after undergoing treatment.

# Causes of Achilles Tendon Disconnected

The Achilles tendon will break if it stretches excessively to the tear point limit. Broken tendons can occur when full powered movements exert great pressure on the calf muscles. An example is when an athlete runs away to run fast. In that situation, the tendon does not have enough time to adjust to this great force without hurting the tendon itself. Generally, injuries are experienced by people who do sports that require them to jump often and run. Muscles can also break up due to suddenly increased exercise intensity. Another possibility is due to not stretching and warming up before exercise.

Weakened and thinned tendons can also trigger injury. This is affected by aging as a result of aging or rarely moved legs. This makes the tendon more easily damaged. People who suffer from tendinitis or inflammation of the tendons are more susceptible to this condition. Other risk factors include obesity, diabetes, and arthritis. Wearing high-heeled shoes regularly and having flat soles increases your risk of an Achilles tendon breaking.

# Main Symptoms of a Severed Achilles Tendon

A broken Achilles tendon causes extreme pain. This makes the patient unable to walk properly. The pain can be felt immediately when the tendon is torn. Some patients express it as if they were hit by a rock or kicked very hard. Many patients report gnashing or popping before they feel the pain. Then the area will swell and become stiff. This is followed by reduced ankle strength and range of motion. Often, a broken tendon can be felt about two inches above the heel.

The patient is recommended to rest the part of the leg where the Achilles tendon is injured. If the patient experiences inflammation and spasm, cold water compresses can help alleviate it. Then the patient must immediately see a doctor. Rapid treatment can prevent the injury from getting worse.

# Who Needs to See and Types of Treatment Available

Achilles tendon injuries are diagnosed through physical tests. Imaging tests, such as x-rays, are often not needed. However, the doctor will ask the patient to walk and stand on tiptoe. Then the patient lies on his stomach, and the doctor will examine the area above the patient’s heel.

Treatment can involve physiotherapy, medication, and surgery. Older people and those who are less active often choose the method without surgery. This method will paralyze the tendon. Medicines will be used to treat pain and swelling. By selecting this, the patient avoids many surgical risks. However, the selection process can take quite a long time. The risk of recurring conditions is very high.

While surgery is a more popular choice for young patients, this includes those who want to resume physical activity as soon as possible. The operation can be carried out through conventional methods by making a large incision in the calf. Whereas minimally invasive techniques use small incisions and surgical equipment. Surgery also involves suturing the ends of the tendon. The operation allows patients to return to their routine activities more quickly. However, there are some operating risks. Among these include blood clots in the legs. Blood clots become dangerous if they enter the lungs and disrupt blood flow. Other risks include bleeding and injury to surrounding nerves. There is also a risk of infection and skin damage. Also, surgery is far more expensive compared to non-surgical treatment.

Surgery is followed by physical therapy. Patients are taught how to do strengthening exercises and range of motion. This helps the patient to recover quickly.

The prognosis for Achilles tendon injury is generally reasonable. Many patients can recover fully. Many also do not suffer from prolonged health problems. Most patients can resume their active lifestyle within three to six months postoperatively.

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