Achilles tendonitis is the second most common injury that affects runners, right after runner’s knee. Your Achilles tendon is a thick band of tissue that connects your heel bone to your calf. It has a limited blood supply, however, and that translates into slow healing and chronic pain when it becomes inflamed or irritated due to overuse.
Warming up and cooling down helps protect your Achilles tendon. So does getting care at the first warning signs. At Premier Foot and Ankle Center, our expert team wants you to run without interruption or pain. That’s why we encourage you to pay attention to your Achilles tendon and the signs it sends you.
Here’s what you should know about how to avoid Achilles tendonitis due to overuse.
Certain training behaviors increase your risk of developing Achilles tendonitis. Train with tendon health in mind, and you may avoid the injury altogether. Following are some bad habits to break if you want to keep your Achilles tendon supple and strong:
Your Achilles tendon is especially vulnerable to trauma when you put on a burst of speed, such as during the final sprint in a race. If your calf contracts too forcefully, it can jar your Achilles tendon.
As a runner, you’re probably more aware than the average person how best to nourish your body with whole foods and exercise. But that doesn’t mean you don’t have your blind spots.
You’re more likely to develop Achilles tendonitis as you age, so even if you feel as though you’re in the prime of your life, take a little more care warming up and cooling down. Add new challenges gradually as you tick off the birthdays.
Extra pounds – especially when you’re severely overweight or obese – put undue stress on your Achilles tendons, as well as the rest of your tissues and joints. If you’re running to lose weight, or if you’ve recently gained weight, start slowly. Let your body acclimate and grow stronger as you shed pounds and ease the strain on your feet.
Also flat feet put extra strain on your Achilles tendon when you run. If you don’t have healthy arches, talk to our team about getting custom orthotics that support your foot.
You may first notice the pain, tightness or discomfort at the back of your ankle. That’s where your Achilles tendon rests – between your calf and heel. You might experience a dull ache that’s worse when you push off your foot to take a stride while running or even walking.
The back of your ankle could be red and tender to the touch, as well. Another clear sign is pain that’s most acute first thing after you get up in the morning, or if you stand after sitting for a while. After you move around, increased blood circulation reduces the pain intensity.
You might also develop a swelling or a bump on the tendon itself. When you walk or run, you may hear a crackling or creaking sound. When you notice any of these symptoms, don’t ignore them or try to run through the discomfort.
At the first signs of Achilles tendonitis, you may be able to resolve it and prevent it from worsening with home care. RICE — rest, ice, compression, and elevation — along with nonsteroidal anti-inflammatory drugs (NSAIDs) may be enough to turn down the inflammation and pain.
For more moderate cases of Achilles tendonitis, we may recommend physical therapy and orthotics. In severe cases, such as a ruptured Achilles tendon, we may recommend a cast or even surgery.
Overuse injuries are no joke. If you’re a runner, give your Achilles tendon the loving care it needs, and if you feel pain or strain, contact the Premier Foot and Ankle Center nearest you to schedule an Achilles tendonitis consultation. We’re located in Worcester and Webster, Massachusetts.
