Comment utiliser Somatiques Cliniques Exercices pour guérir la tendinite d'Achille

Qu'est-ce que la tendinite d'Achille ?

Le tendon d'Achille (calcanéen) est situé à l'arrière de la cheville, où il attache les muscles du mollet à l'os du talon. Les blessures dues au tendon d'Achille, qu'il s'agisse d'une tendinite inflammatoire ou d'une tendinose dégénérative, peuvent être très douloureuses et limiter l'activité physique. Les personnes atteintes de tendinite ou de tendinose d'Achille ont également un risque accru de rupture (déchirure) de leur tendon d'Achille, une blessure très douloureuse qui nécessite une réparation chirurgicale.

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 tendinite d'Achille est classée en deux types : insertionnelle et non insertionnelle. Si une inflammation ou une douleur se produit là où le tendon s'attache à l'os du talon, on parle d'insertion. Si l'inflammation ou la douleur se produit au milieu du tendon, elle n'est pas insertionnelle. Si vous ressentez de la douleur dans l'une de ces zones, cela est probablement dû à une surutilisation de votre tendon d'Achille.

Quels sont les facteurs de risque de la tendinite d'Achille ?

• 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.

Le schéma général de tension musculaire qui conduit à la tendinite d'Achille

Alors que les muscles du mollet tendus exercent la pression la plus directe sur le tendon d'Achille, les personnes atteintes de tendinite d'Achille ont souvent un schéma de tension musculaire dans le bas du corps qui fonctionne comme un système de poulies, impliquant le bas du dos, les fléchisseurs de la hanche, les muscles fessiers et les ischio-jambiers.

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 toute cette tension se produisait alors que nous étions allongés, nous ne ressentirions probablement aucun effet négatif. Mais si ce système de poulies est chroniquement tendu et que vous effectuez des mouvements répétitifs qui exercent une pression sur le tendon d'Achille - courir, sauter ou se lever sur vos orteils - la douleur et les blessures au tendon d'Achille sont presque inévitables. C'est pourquoi il est extrêmement important de garder non seulement vos muscles du mollet, mais tous les muscles du bas du dos jusqu'aux pieds aussi lâches et flexibles que possible.

Traitement de la tendinite d'Achille

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.

Comment guérir d'une tendinite d'Achille

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. Lorsque vous augmentez l'intensité ou la durée de vos entraînements, faites-le progressivement.

Somatiques Cliniques exercices pour la tendinite d'Achille

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:

Premier niveau
Arch & Flatten
Back Lift
Iliopsoas Release
Hamstring Release

Niveau deux
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.