Icing for Achilles Tendonitis

When managing Achilles tendonitis at home, icing is an effective method to reduce inflammation and alleviate pain. Applying ice helps to constrict blood vessels, which minimizes swelling and numbs the area, providing temporary pain relief.

To properly ice the affected area, use an ice pack or a bag of frozen vegetables wrapped in a cloth or towel. This barrier prevents direct contact with the skin, which can cause frostbite or skin irritation. Apply the ice to the painful spot for 10 minutes, 2 times a day. For best results, try to space the icing sessions throughout the day, such as once in the morning and once in the evening.

Avoid icing for too long, as this can lead to tissue damage. After icing, gently stretch and move the ankle to keep the tendon flexible, but avoid any activities that might exacerbate the pain.