Resources - Injuries

 

 

 

Achilles Tendon Injuries

By Jake Kennedy, RPT

The calf muscles merge and narrow into a tendon at the back of your foot. This "Achilles" tendon is susceptible to injury because it is narrower and less elastic than the muscle belly.

Overuse from certain sports may lead to inflammation and microscopic tearing of this tendon. Fast running, hill running, and running on uneven surfaces increases the risk for this tendonitis. Agility sports ( i.e. basketball, tennis, soccer, etc.) also may lead to this injury.

You may have heard of an Achilles tendon ruptures. This is a more serious injury requiring surgery or the use of a cast. However, this injury is due to one quick, explosive force. In other words, a runner with an Achilles tendonitis is not at significant risk to develop a rupture.

SYMPTOMS

Pain-sometimes sharp, sometimes dull-located anywhere from the bottom of the calf to the bottom of the heel
Area is very stiff in the morning and after periods of activity
Hill work and speed work exacerbate condition
In advanced stages, walking or lifting toes cause pain

CAUSES

  • Overuse
  • Rapid increase in hills or speed work
  • Lack of flexibility
  • Excessive pronation
  • Inadequate warm up
  • Poor running mechanics and too much running on the ball of feet

If you have significant Achilles pain, you can take an active role to eliminate this problem by following the steps below:

  • Figure out what mistake you made and eliminate it.
  • Wear running sneakers or shoes with a cushioned heel and increased arch support at all times.
  • Put your foot up and ice the Achilles for five to twenty minutes at night (and any other time you think you have overdone it).
  • Do proper pain-free stretches before and after workouts, before bed, and any other time you want.
  • Move the foot in continuous pain free circles for one or two minutes before getting out of bed or getting up after prolonged sitting.
  • When you start walking, start very slowly.
  • Avoid running and prolonged walking.
  • Avoid walking and prolonged standing on hard surfaces (concrete), soft, unsupported surfaces (sand), and uneven surfaces (rocky trails).
  • Avoid sports that require running.
  • If you must walk or run, try to have the slope of the road support your arch (i.e. if running across a hill the lower leg is properly supported).
  • Substitute running by biking, swimming, using the Stairmaster or Nordic Track.
  • If possible, get someone to show you how to properly tape the foot or try an arch support insert.