Effective Strategies for Preventing Achilles Tendinitis
- Jade Elkind
- 11 minutes ago
- 5 min read
If you're a runner, one of the last things you want to deal with is Achilles tendinitis.
The Achilles Tendon is the thick tendon behind the ankle that connects the calcaneus (heel) to the calf muscles (soleus and gastrocnemius). In some cases, it becomes inflamed, leading to pain, loss of function, and a whole lot of frustration.
This is a common injury that affects many people, especially those who are active or involved in sports such as hiking and running. Preventing this condition is crucial because once the tendon becomes inflamed or damaged, recovery can be slow and derail us from our goals.
This post explores strategies to help you avoid Achilles tendinitis. Whether you are a runner, athlete, or someone who enjoys regular physical activity in the Reno area, these tips can keep your tendon healthy and strong.
Like everything, it is important you get checked out before trying out any new exercises or ideas. Some of these may be contraindicated for you or you may have something more serous going on.
So here we go...
The Achilles Tendon and Its Role
The Achilles tendon is the strongest tendon in the body, but it also endures a lot of stress. It helps you push off the ground when walking, running, or jumping. In individuals who are forefoot runners, it undergoes a lot of eccentric loading (load as the tissue is stretching) as the foot contacts the ground. Because of this constant strain, it is vulnerable to overuse injuries.
Repeated stress without proper recovery can cause tiny tears in the tendon fibers. Over time, these tears lead to inflammation and pain, known as Achilles tendinitis.
Knowing how the tendon works helps you appreciate why prevention focuses on reducing strain and improving flexibility.
Warm Up and Stretch Properly
One of the simplest ways to protect your Achilles tendon is to warm up before any physical activity. Warming up increases blood flow to the muscles and tendons, making them more flexible and less prone to injury. A good warm up also primes the nervous system to get ready for the task at hand.
Effective warm-up tips:
Start with 5 to 10 minutes of light aerobic exercise, such as walking or slow jogging.
Follow with dynamic stretches that gently move the ankle and calf muscles.
Include specific Achilles tendon movements, like easy calf raises and heel drops.
Static stretching after exercise also helps maintain flexibility. For example, standing calf stretches against a wall can lengthen the tendon and reduce tightness. This is good for individuals who may need some Achilles stretching. We can figure this out whether or not this will benefit you with an evaluation and running analysis.
Gradually Increase Activity Intensity
Sudden increases in physical activity often lead to overuse injuries like Achilles tendinitis. Your tendon needs time to adapt to new demands.
Sudden increase can involve:
Too much high intensity running (e.g. threshold runs), too soon.
Too much hill running, too soon.
Too much running volume, too soon.
Too much cutting and twisting, too soon.
To avoid this:
Be careful with adding too much volume or intensity to your long runs.
Incorporate rest days to allow recovery.
Mix low-impact activities, such as swimming or cycling, with high-impact ones.
Pay attention to any pain or discomfort and adjust your routine accordingly.
Contact a running PT to help develop an individualized Achilles strengthening plan.
Strengthening the Calf Muscles
Strong calf muscles support the Achilles tendon and reduce the risk of injury. Weak calves force the tendon to absorb more stress.
When we are looking to build up the loading capacity of the tendon itself, the protocol is typically higher loads (aka: more weight) and lower reps. The RPE (rate of perceived exertion) is kept at a 7-8/10 and we always keep 2 RIR (reps in reserve). This is to ensure that the tendon is getting enough stimulus to get stronger, but also leaves a buffer so that it is not injured.
There are numerous exercises to help strengthen the Achilles/calf complex. Below are some basic, body weight exercises that can be progressed to higher loads with a good, progressive overload, strength program.
Modified calf raises: Stand on an even floor with one foot supported on a box. With control, raise the bottom heel as high as you can, and then lower. Make sure you do not roll towards the outside of your foot
Eccentric heel drops: Raise both heels, then slowly lower one heel to the ground while keeping the other foot raised.
Isometric calf raises: Come up onto your toes and keep your heel elevated.
Like everything, it is important to get an assessment before you try anything new, so reach out if you are having any questions or concerns.
Myofascial Release Techniques
These can be used to release some of the tension within the calf muscle, diminishing some of the strain within the Achilles tendon.
Listen to Your Body and Rest When Needed
This is the hardest one for highly driven, and motivated individuals. I get it! I've done 5 Ironmans which takes a LOT of drive and determination, However, ignoring early signs of Achilles tendon pain can lead to more serious problems like a tendinopathy, where the tendon breaks down and gets stuck in a state of impaired healing. These types of conditions are difficult to rehab and oftentimes take months to improve. Pay attention to symptoms such as:
Tenderness or stiffness in the tendon area.
Swelling or warmth around the heel.
Pain that worsens with activity.
If you notice these signs, reduce your activity level and allow time for healing and get in touch with a running Physical Therapist here in Reno to get it taken care of.
Use Orthotics or Heel Lifts if Recommended
Some people have foot mechanics that increase strain on the Achilles tendon, such as flat feet or high arches. Custom orthotics or heel lifts can correct these issues.
Orthotics provide better foot alignment and support, while heel lifts reduce tension on the tendon by slightly raising the heel.
A podiatrist or Reno Physical Therapist who specializes with runners can assess your needs and recommend appropriate devices.
Incorporate Cross-Training
Cross-training involves mixing different types of exercise to avoid repetitive strain on the same muscles and tendons.
For example, if you are a runner, add swimming or cycling to your routine. These activities maintain cardiovascular fitness while giving your Achilles tendon a break.
As an Ironman triathlete and ultrarunner, running is my absolute favorite activity out of the three but my body really appreciates it when I bike or swim and take some of the load off my legs.
Stay Hydrated and Maintain Good Nutrition
Hydration and nutrition affect tendon health. Dehydrated tendons are less elastic and more prone to injury.
Good hydration and nutrition are also important for performance. Electrolytes help maintain muscle contraction, and eating adequate carbohydrates while training helps to fuel the body, prevent bonking (overwhelming fatigue that affects performance), and help the musculoskeletal system function without added strain. Furthermore, adequate carb and protein intake after training can help boost recovery.
If you want to know more about how many electrolytes to take in, a sweat test may help. It would also be helpful to work with a dietitian who specializes with athletes.
So there you have it, some tips on keeping your Achilles happy.
No one wants to be derailed because of an Achilles injury.
If you've been dealing with an issue that has been a hinderance on your physical activity and goals, then reach out, and Clinch would love to help you!
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