Cómo utilizar Somática Clínica Ejercicios para curar la tendinitis de Aquiles

¿Qué es la tendinitis de Aquiles?

El tendón de Aquiles (calcáneo) está ubicado en la parte posterior del tobillo, donde une los músculos de la pantorrilla al hueso del talón. Las lesiones por uso excesivo del tendón de Aquiles, ya sea tendinitis inflamatoria o tendinosis degenerativa, pueden ser muy dolorosas y limitar la actividad física. Las personas con tendinitis o tendinosis de Aquiles también tienen un mayor riesgo de romperse (desgarrarse) el tendón de Aquiles, una lesión muy dolorosa que requiere reparación quirúrgica.

Throughout this article I will use the term tendinitis, but be aware that sometimes tendon pain can be caused by degeneration of the tendon (tendinosis) rather than inflammation.

La tendinitis de Aquiles se clasifica en dos tipos: insercional y no insercional. Si se produce inflamación o dolor donde el tendón se une al hueso del talón, se denomina inserción. Si la inflamación o el dolor ocurren en el medio del tendón, no es de inserción. Si siente dolor en cualquiera de estas áreas, es probable que se deba al uso excesivo de su tendón de Aquiles.

¿Cuáles son los factores de riesgo de la tendinitis de Aquiles?

• Activities including tennis, basketball, and dancing that involve running, jumping, or pushing up on the toes.
• Running or playing sports only on the weekends; this results in sudden strain put on the tendon, which is not conditioned throughout the week.
• Running: Suddenly increasing the intensity or duration of your runs.
  Running on hilly terrain.
  Running in worn-out running shoes that are not supportive.
• Older age: The Achilles tendon weakens with age.
• Gender: Achilles tendinitis occurs more often in men.
• Obesity: Excess weight puts strain on the Achilles tendon.
• Flat feet: Having low arches can put strain on the Achilles tendon.
• Tight calf muscles increase the strain on the Achilles tendon, making it more likely to develop micro-tears or a full rupture.

El patrón general de tensión muscular que conduce a la tendinitis de Aquiles

Si bien los músculos tensos de la pantorrilla ejercen la tensión más directa sobre el tendón de Aquiles, las personas con tendinitis de Aquiles a menudo tienen un patrón de tensión muscular en la parte inferior del cuerpo que funciona como un sistema de poleas, que involucra la parte inferior de la espalda, los flexores de la cadera, los músculos de los glúteos y los isquiotibiales.

Tight lower back muscles—the quadratus lumborum and erector spinae group—pull the top of the pelvis and lumbar vertebrae closer together. This typically brings the pelvis into an anterior (forward) tilt.

Tight hip flexors (including the rectus femoris, iliopsoas, tensor fascia latae, sartorius, and hip adductors) also tilt the pelvis forward, and can play a role in Achilles tendinitis.

When the pelvis is tipped forward, the hamstrings get pulled tight. The hamstrings originate at the bottom of the pelvic bone, run down the back of the thighs, and insert at the tops of the tibia and fibula, the bones of the lower leg.

The resulting tension in the hamstrings pulls on the bones of the lower leg, trying to flex (bend) the knees. This attempt to flex the knees recruits the muscles of the calf that flex the knees as well—the gastrocnemius and the plantaris.

The gastrocnemius, soleus, and plantaris muscles attach to the Achilles tendon, which attaches to the heel bone. So when these muscles are tight, they not only flex the knee, but also plantar flex the ankle and pull the Achilles tendon taut.

Si toda esta tensión ocurriera mientras estábamos acostados, probablemente no sentiríamos ningún efecto negativo. Pero si este sistema de poleas está crónicamente tenso y realiza movimientos repetitivos que ejercen presión sobre el tendón de Aquiles (correr, saltar o ponerse de puntillas), el dolor y las lesiones en el tendón de Aquiles son casi inevitables. Es por eso que es extremadamente importante mantener no solo los músculos de la pantorrilla sino todos los músculos desde la parte inferior de la espalda hasta los pies lo más sueltos y flexibles posible.

Tratamiento para la tendinitis de Aquiles

The R.I.C.E. method is often recommend for Achilles tendinitis; this stands for rest, ice, compression, and elevation. This approach can be helpful for allowing the tendon to heal, but it doesn’t prevent the injury from recurring in the future.

Stretching and strengthening may also be prescribed. However, static stretching activates the stretch reflex, often making muscles tighter. And strengthening the leg muscles may result in making the calf muscles even tighter, exacerbating Achilles pain.

A specific type of strengthening called “eccentric strengthening” has proven to be effective for Achilles tendinitis. Eccentric strengthening is essentially a faster, more intense version of pandiculation, the movement technique used in Clinical Somatics. A 2011 study found that Alfredson’s heel drop exercise leads to long-term pain relief from Achilles tendinitis.

Pandiculation, the movement technique used in Clinical Somatics exercises, is an ideal way to recover from Achilles tendinitis. Pandiculation releases chronically tight muscles throughout the body, reducing the strain put on the Achilles tendon. Clinical Somatics exercises should be practiced before beginning Alfredson’s heel drop exercise in order to reduce strain on the tendon.

Cómo curarse de la tendinitis de Aquiles

1. Take some time off from the activity that caused the tendinitis so that your tendon can heal. This can be tough, but you have to do it!

2. Practice Clinical Somatics exercises to release chronic muscle tension in your calf muscles, hamstrings, glutes, lower back, and hip flexors.

3. Practice Alfredson’s heel drop exercise to strengthen your Achilles tendon. When you begin this exercise, start with just a few gentle repetitions per day, and gradually increase.

4. When you resume the activity that caused your tendinitis, take the time to warm up slowly and cool down properly. Your warm-up should include slow, gentle versions of the movements you’ll be doing in your workout. Clinical Somatics exercises are an ideal cool-down.

5. Cross-train: Vary your athletic activities throughout the week to avoid overuse of your Achilles tendon, and avoid developing dysfunctional muscular patterns that overuse certain muscles in your body.

6. If you’re a runner, wear running shoes that provide adequate support.

7. Cuando aumente la intensidad o la duración de sus entrenamientos, hágalo gradualmente.

Somática Clínica ejercicios para la tendinitis de Aquiles

If you have Achilles tendinitis, practice these exercises from the Level One & Two Courses regularly to release the chronic muscle tension in your lower back, hip flexors, gluteal muscles, hamstrings, and calf muscles:

Arch & Flatten
Back Lift
Iliopsoas Release
Hamstring Release

Lower Back Release
Proprioceptive Exercise 1
Quadriceps Releases
Gluteal Release
Iliotibial Band Release
Calf Release
Standing Hamstring Release
Seated Hamstring Release
Foot Exercises
Head & Knee Lifts

If you want to try Clinical Somatics exercises, try this sample exercise video.