Put an ice pack on the area right after you injure it. Use pillows to raise your leg above the level of your heart when you sleep. Keep your foot elevated when you are sitting.
How do you rest a sore Achilles?
Achilles Tendon Injury TreatmentRest your leg. Ice it. Compress your leg. Raise (elevate) your leg. Take anti-inflammatory painkillers. Use a heel lift. Practice stretching and strengthening exercises as recommended by your doctor, physical therapist, or other health care provider.21 Aug 2020
How do you stretch your Achilles tendon in bed?
This improves strength and provides support for the Achilles tendon.Sit on a chair or at the edge of a bed. Place your feet shoulder-width apart.Lift your heels as high as possible, pause, then slowly lower them.Complete one set of 20 to 25 reps. Repeat 5 to 6 times each day.
Can you hurt your Achilles while sleeping?
The Achilles tendon, the band of tissues that connects the calf muscle to the heel bone, can become inflamed. This can result in Achilles tendinitis, or stiffness and pain in the heel area. Symptoms may be worse in the morning because circulation to this part of the body can be limited at rest.
Is heat good for strained Achilles?
Both ice and heat have beneficial properties in the treatment and management of Achilles tendonitis. Ice can help reduce inflammation and can be an effective pain reliever. It is advisable to use ice when symptoms are at their worst. Heat can help to stimulate blood supply and facilitate the healing process.
Is it good to massage sore tendons?
Massage will help to loosen tightened muscles which could be pulling on the sore tendons, and break up scar tissue that may limit range of motion. Different methods of massage can improve collagen production and activate trigger points.