Common Sports Injuries & Massage

“10 Solutions for Achilles Tendonitis

For best results, a sore or achy Achilles tendon responds best to immediate attention and rest. Left untreated, Achilles tendonitis could cause persistent pain or cause the tendon to rupture. A ruptured Achilles tendon may require surgery to correct the damage. Ten commonly advised solutions for treating Achilles tendonitis include:

 Resting the calf muscles.

 Applying cold therapy or ice to minimize inflammation.

 Wearing a heel pad to raise the heel, thus taking some of the strain off the Achilles tendon.

 Wearing arch support insoles or orthotics to prevent overpronation and improve foot biomechanics.

 Taking anti-inflammatory medication.

 Taping the back of the leg to support the Achilles.

 Applying a plaster cast for more severe cases.

 Applying ultrasound treatment to encourage the tendon to heal.

 Administering sports massage to the lower extremities.

 Strengthening the calf muscle to help reduce the stress on the Achilles tendon. Toe raises, balancing on the toes and wall stretching are useful exercises.

Whenever discussing approaches to Achilles tendonitis with clients, always emphasize avoiding excessive stretching. Taking this action has the potential to aggravate an already stressed Achilles.”

Cited from: Cutler, L.A.c., Nicole. “Solutions and Sports Massage Techniques for Achilles Tendonitis.” Institute for Integrative Healthcare Studies, 17 Mar. 2008 http://www.integrativehealthcare.org/mt/archives/2008/03/achilles_tendon.html.

“According to James Mally, ND, instructor of the Institute for Integrative Healthcare Studies' Sports Massage continuing education program, “The best ways to avoid shin splints are to warm-up well; stretch; run on soft surfaces as much as possible; avoid major changes in training, and ice at the first sign of discomfort. Orthotics may be necessary if there is inadequate arch support.”

Cited from: Cutler, L.A.c., Nicole. “Massage for Anterior Shin Splints.” Institute for Integrative Healthcare Studies, 27 Feb. 2006 http://www.integrativehealthcare.org/mt/archives/2006/02/massage_for_ant.html.

“In the August/September 2000 edition of Massage and Bodywork, Zhenya Kurashova Wine imparts information on Russian sports massage for running injuries. Wine clarifies the reasoning for the upward stroke direction when addressing anterior shin splints, “To reiterate, it is very important not to apply any downward pressure since this will increase the chance of edema, hemorrhage and possibly more tissue damage.”

Additionally, Wine suggests a conservative approach for anterior shin splints, by beginning massage on the posterior leg before progressing to the anterior leg. By massaging the muscle antagonist first, the injured area is flooded with circulation to prepare for direct manipulation.”

Cited from: Cutler, L.A.c., Nicole. “Massage for Anterior Shin Splints.” Institute for Integrative Healthcare Studies, 27 Feb. 2006 http://www.integrativehealthcare.org/mt/archives/2006/02/massage_for_ant.html.