The Checklist to Help Avoid Achilles Tendinopathy

Achilles tendinopathy, which is commonly known as Achilles tendonitis is an injury particularly occurring on the runners and other sports-related athletes. This condition affects the tendon located above the heel bone, where it connects to the calf muscles. The wear and tear of the tendon is the most common cause of this injury.

However, there are several ways for runner’s to avoid this affliction. Below are some lists that runners can use to help avoid putting stress on the Achilles tendon:

1. Properly stretch the calf muscles to avoid fatigued and tight muscles;

2. Gradually increase the running frequency, distance and intensity;

3. Avoid overtraining;

4. Avoid frequent hill running;

5. Limit the trainings on speed work;

6. Use of proper running shoes based on your foot type;

7. Wear a running shoe with ample flexibility;

8. Correct the overpronation problems using the right footwear, e.g. motion-control running shoes such as Saucony Progrid Stabil and Saucony Progrid Hurricane Size 12 for heavy runners;

9. Use of orthotics for runners with flat feet;

10. Integrate adequate rest in between training programs;

Achilles tendonitis is a condition where the Achilles tendon experiences excessive stress upon running. Too much stress can make the tendon stretch too far and tear that triggers an inflammatory response. Scar tissues cover the tendon, which makes the tendon less tensile and inefficient for use. When exposed to further stress upon continued running and other rigorous activities, the tendon might fully tear and rupture. Thus, preventive measures are done through avoiding this stress-causing factors integrated above.

However, when this occurs, it causes pain and tenderness that are usually felt at the back of the feet, near the heel bone. The pain may be severe first thing in the morning, and worsens with progressive activity. Ruptured tendon can significantly hamper a runner’s mobility, and treatment may involve 3 months rest from running. Inflammatory medications may be given to treat this condition. Aside from that, weight bearing activities should be avoided to prevent further stress on the injured tendon.

Running may provide worthwhile benefits in the body. However, because of its rigorous nature, running injuries may occur. Fortunately, these injuries may be prevented through following proper running techniques and avoiding any training errors.