How to Avoid an Achilles Tendon Injury

The Achilles tendon is a tendon that attaches the calf muscle to the heel bone. The tendon's position in the body puts it under a lot of strain, especially during exercise. Due to this strain, the Achilles tendon has a tendency to become injured easily, especially in those with pre-existing foot problems or those who exercise vigorously on a regular basis. To help prevent Achilles tendon injuries, make sure you stretch your legs regularly, wear the right shoes for the activity, alternate between high and low impact exercises, and seek medical help early on.

Method 1 - Reducing Injuries in Daily Life

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→ Maintain a healthy weight. Extra weight adds stress to the Achilles tendons and may contribute to serious injuries. Proper diet and exercise can help keep off unwanted weight and allow you less stress and greater flexibility as you exercise and throughout your daily activities.

→ Try to get at least 30 minutes of moderate-impact cardiovascular activity for at least five days a week to help maintain a healthy body. Activities may include running, walking, swimming, instructional fitness courses, or anything that elevates your heart rate.

→ Practice portion control and eating a balanced diet that focuses largely on vegetables and fruits, with a secondary emphasis on proteins such as meats or vegetable proteins. Try to keep simple carbohydrates and refined sugars to a minimum to maintain a healthy weight.

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→ Practice daily stretching. Consistently tight muscles can contribute Achilles tendon injuries, so it is important to make sure that you regularly stretch out both your calf and your adductor muscles. Even on days when you choose not to exercise, spend a few minutes stretching out these areas.

→ A daily yoga practice with a focus on the legs can help you keep these areas stretched, even if only undertaken for a few minutes a day.

→ You may also stretch your calf by extending your legs alternately, either by taking a lunge-like stance or stretching straight forward down your leg and toward your toes while seated.

→ Stretch your adductors, or inner thighs, by placing both your legs outward and moving them far apart from one another. Bend your hips forward and push your hands down your legs for as far as you are comfortable. Take a few deep breaths before releasing.

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→ Protect your feet. If you find you are more prone to tension or resistance in your Achilles tendon, try a protective heel pad or orthotic insert specially designed to alleviate stress on the Achilles tendon. These can usually be found in specialty footwear stores, athletic stores, and some drugstores or pharmacies.

→ These orthotics can be worn on a daily basis or just when you exercise, depending upon your personal needs.

→ Complete shoes are also available for supporting the Achilles area if you find you want daily support and durability.

→ Those with pre-existing arch and heel problems are more likely to have Achilles tendon issues, and may find orthotics a helpful preventative measure in everyday life.

Method 2 - Preventing Injury During Exercise

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→ Assess what exercises may cause injury. Any exercise that engages your legs and feet may cause an Achilles tendon injury, even walking; however, exercises that are done in excess or that place a great deal of stress on your ankle area may be more likely to cause injury.

→ Runners are especially prone to Achilles tendon injuries. To help prevent injury when running, make sure you have proper shoes and alternate between long, intense runs and more modest jogs throughout your routine.

→ People who practice cross-fit are also very prone to Achilles tendon injuries. Limiting the number of cross-fit routines you do on a weekly basis to around three and alternating low impact exercises on non-cross-fit days may help prevent some injury to the area.

→ Anything that involves a great amount of jumping, such as trampoline training or basketball, can also cause Achilles tendon injuries. Choosing the right shoes for these activities is essential, as is alternating between the jump-heavy exercises and a low-impact exercise.

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→ Wear proper shoes. Wearing the right shoes for the exercise is important not only to ensure that you are getting the most from your exercise, but also to make sure that you prevent injury to yourself. Something like a running shoe does not provide any lateral stability for cross-training exercises, while cross-trainers might not have the forward padding of a proper running shoe.

→ It may be beneficial to have your food examined and your gait examined by a sports physician or physical therapist. They can help you choose a shoe that will give you the proper support for your particular foot and the type of activity in which you plan to participate.

→ Improperly fitted shoes, whether too big or too small, can quickly lead to injury.

→ Try to outfit yourself with a couple pairs of athletic shoes that meet the needs of different exercises. If you enjoy both running and weight training, for example, try to find a durable set of running shoes as well as a pair of training shoes with a good grip on the sole.

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→ Warm up by stretching. Help keep your muscles loose during your exercise by stretching before you begin. Spend five or so minutes stretching your calves and thighs, or walking at a brisk pace to engage your muscles before exercise.

→ Try standing stretches such as reaching toward your toes or deep lunges to stretch out your legs before exercise. Stand up straight, bend down from your core, and extend your fingers as close to the ground as possible. Breathe deeply and hold this position for five to ten seconds at a time.

→ Alternatively, if stretching is prohibitive, walk at a brisk pace for five to ten minutes before your exercise. This helps stretch out and engage your muscles in low-impact manner.

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→ Alternate your routine. Alternating between high-impact exercises like running or jumping with lower impact exercise such as walking or swimming can help reduce stress on the Achilles tendon area. Create a varied exercise routine that alternates between high and low impact activities throughout the week.

→ Generally speaking, try not to schedule more than one or two days of consecutive high-impact activity. If you prefer a higher impact workout routine, try a schedule like running three days a week, and walking twice a week in between run days.

→ Also remember that it is important to allow your body time to rest and recover from intense physical activity. Build in recovery days to allow your body to recover properly and protect yourself from injury.

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→ Listen to your body. Stop your activity if you notice any pain in your Achilles tendons and the surrounding area. Rest your legs and cut back on your routine if needed, or opt for more low-impact exercises such as water aerobics and restorative yoga.

→ If you find yourself frequently pained by certain activities, talk to a personal trainer or medical professional about what you can do to alleviate the pain, or what exercises you can swap in to replace the painful exercise.

Method 3 - Seeking Professional Help

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→ Don’t wait to see a doctor. If you notice pain or pressure in your heel, schedule an appointment with your doctor. Let them know what symptoms you’ve been experiencing, and that you are looking to avoid any injury to your Achilles tendon.

→ Try to rest your leg and foot as much as possible in between when you notice symptoms and when you are able to see your doctor.

→ Treatment consists of activity modification, relative rest, ice, stretching, and strengthening. Stretching and strengthening are best guided by a physical therapist.

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→ Meet with a personal trainer. A certified personal trainer can help you develop an exercise routine that will meet your fitness goals and still consider what impact your body can handle. Meet with a personal trainer to develop a cross-training exercise schedule that will help you maximize results while minimizing risk of injury.

→ Let the trainer know that you want to pay particular attention to avoiding Achilles tendon injuries. Ask them, “Do you have any recommendations for stretches or exercises to help me protect my Achilles tendon?”

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→ Try physical therapy. If you believe you may already have some stress or damage to the Achilles tendon area, consider physical therapy to help you recover. Physical therapy may include exercise, massage, and other physical treatments to help you strengthen and regain control of your tendon.

→ Always talk to your doctor before starting with a physical therapist. In many cases, physical therapists may need a doctor recommendation to begin the process.

→ Check with your insurance to see if physical therapy is covered with a doctor’s referral, or if you may need to pay on your own.

TIPS

→ Ask your athletic trainer or doctor about the type of stretches that are right for you.

Warnings

→ Consult your doctor right away if you feel any popping or serious pain in your tendons.