What causes pain below the calf and above the ankle?

The most common cause of pain below the calf and above the ankle is Achilles tendonitis, which is a relatively common disease. This disease is mostly caused by frequent sitting or standing for long periods of time, which leads to inflammation. If it is not particularly serious, you can use a warm towel to apply hot compresses. If it is more serious, you can use plasters or nerve nutrition drugs under the guidance of a doctor.

How to treat Achilles tendinitis correctly

1. Causes of Achilles tendinitis:

Factors such as improper calf muscle stretching, a surge in exercise volume in a short period of time, and excessive training intensity can cause calf muscle tension and fatigue, resulting in excessive pressure on the Achilles tendon. Excessive hill running or speed running, running shoes that are too hard, etc. can also cause Achilles tendonitis. In addition, runners with low arches (excessive inward rotation of the foot) are at high risk of Achilles tendonitis.

2. Symptoms of Achilles tendinitis:

Pain or discomfort behind the Achilles tendon, especially in the heel. Ankle stiffness. The painful area becomes red and hot. A nodule (a growth of damaged soft tissue) appears on the Achilles tendon. There is a cracking sound when the ankle moves (caused by the friction between the damaged soft tissue and the Achilles tendon).

3. How to deal with Achilles tendinitis:

Stop running immediately. Take medications such as aspirin or ibuprofen. Apply ice to the affected area several times a day for 15-20 minutes each time until the inflammation subsides.

Self-massage can also be effective. Mark Chasno, a physical therapist at the Rye Brook Hotel in New York, says he keeps a variety of Achilles tendinitis therapy devices on hand. It is also possible to use massage creams and essential oils to do heat introduction massage. He suggested that one should place hands on the affected area and gently rotate it back and forth to relax the muscle tissue, three times a day.

After the nodules on the Achilles tendon disappear, you can start calf muscle stretching exercises, followed by rope skipping and slow bouncing exercises, and then gradually transition to low-intensity jogging. The whole process takes 6 to 8 weeks. Remember, you can only start running again when you no longer feel pain when standing on tiptoes.

4. How to treat Achilles tendinitis:

If you don't see improvement after two weeks of self-confidence treatment, you should see a physical therapist or orthopedic surgeon. However, surgical removal of the inflamed tissue around the Achilles tendon is generally not considered unless it is absolutely necessary. Chanus points out that such surgeries not only have little effect, but often stimulate scar growth in the damaged area.

Alternative sports:

Slow cycling, swimming, and water running. Avoid weight training.

How to prevent:

Remember to warm up thoroughly before running and stretch the muscles of your feet and calves after running. People with low arches should choose control or posture correction shoes. Avoid wearing severely worn running shoes. Running training should be relaxed and intense in moderation. Avoid uphill training. The training plan combines work and rest.