Achilles Tendonitis Prevention

Learn the causes behind Achilles Tendonitis, plus crucial prevention strategies.

Part 1
Every week I get asked for information on Achilles Tendonitis. So instead of constantly referring people to other sites, I thought it was time to write an article on Achilles Tendonitis myself.

Achilles injuries are commonly associated with sports that require a lot of running, jumping and change of direction. Excessive twisting or turning of the ankle and foot can result in a rupture or strain. The sports that are most susceptible to Achilles injury include running, walking, cycling, football, basketball and tennis.

If you suffer from achilles tendonitis or are seeking to prevent its occurrence it is important to follow the information in this article. In addition, adding a few simple stretches to your fitness program will also help. To get started on a safe and effective stretching routine learn more about The Stretching Handbook and how it can improve your fitness.

Achilles picture used from "Principles of Anatomy and Physiology" - Sixth Edition. By G.J. Tortora and N.P. Anagnostakos. Published by Harper & Row - 1990

Achilles tendon image from Principles of Anatomy and
Physiology by G.J. Tortora and N.P. Anagnostakos.

What is an Achilles tendon Injury?
Firstly, let's take a look at where the Achilles tendon is located and what it does.

As you can see from the diagram to the right, the Achilles tendon is located at the rear (posterior) of the bottom half of the lower leg. In the diagram it is represented by the thick band of connective fibre that runs from bottom of the Gastrocnemius muscle to the heel bone.

The Achilles tendon is used to plantar flex the foot, or point the foot downward. This allows a person the run, jump and stand on one's toes.

The Achilles tendon is the strongest tendon of the body, and able to withstand a 1000 pound force without tearing. Despite this, the Achilles ruptures more frequently than any other tendon because of the tremendous pressures placed on it during competitive sports.

There are two main types of injuries that affect the Achilles tendon; Achillis Tendonitis and Achilles Tendon Rupture.

Achilles Tendonitis is simply an inflammation of the tendon, and in most cases is caused by excessive training over an extended period of time.

Achilles Tendon Rupture, on the other hand, is a tear (or complete snapping) of the tendon, and usually occurs as the result of a sudden or unexpected force. In the case of a complete rupture, the only treatment available is to place the lower leg in a plaster cast for 6 to 8 weeks, or surgery. As both of these treatments are beyond the scope of this newsletter, we'll be focusing the rest of this article on Achilles Tendonitis.

Causes and Risk Factors
There are a number of causes and risk factors associated with Achilles Tendonitis. One of the most common causes is simply a lack of conditioning. If the tendon, and muscles that connect to the tendon, have not been trained or conditioned, this can lead to a weakness that may result in an Achilles injury.

Overtraining is also associated with Achilles Tendonitis. Doing too much, too soon places excessive strain on the Achilles tendon and doesn't allow the tendon enough time to recovery properly. Over time small tears and general degeneration result in a weakening of the tendon, which leads to inflammation and pain.

Other causes of Achilles injury include a lack of warming up and stretching. Wearing inadequate footwear, running or training on uneven ground, and simply standing on, or in something you're not meant to. Biomechanical problems such as high arched feet or flat feet can also lead to Achilles injuries.

So what are some of the things you can do to help prevent Achilles Tendonitis?

Warm Up properly
A good warm up is essential in getting the body ready for any activity. A well structured warm up will prepare your heart, lungs, muscles, joints and your mind for strenuous activity. Click here if you'd like to know more about the warm up.
Plyometric Training
Plyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.
Balancing Exercises
Any activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.
Stretch and Strengthen
I'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.
Footwear
Be aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.

In part 2, I'll be outlining a comprehensive initial and ongoing treatment program to make recovery from Achilles Tendonitis as quick as possible. Click here to continue reading part 2.

If you would like to use this article, or part of it,
please contact The Stretching Institute.