How to Avoid Achilles Tendinitis

The Achilles tendon connects the two major calf muscles to the heel bone. Runners, in particular, beware: under too much stress, the tendon tightens and becomes overexerted and inflamed, resulting in Achilles tendinitis. Follow these steps to prevent this painful condition.

Difficulty: Moderate

Instructions

Things You'll Need:

• Athletic Shoes
• Weights

1. Choose exercise shoes that fit well, provide adequate support, and were specifically designed for your sport.

2. Ease into any new training schedule, especially if you are a novice to the sport or exercise - novices are susceptible to injury.

3. Include separate weight training in your program - exercising all parts of the body with weights can help build strength and flexibility and help prevent injury.

4. Warm up with stretching exercises each time you take up your routine. If your calf muscles are too tight, much of the work of running begins to rely heavily on the Achilles tendon.

5. Choose your running routes carefully. Runner's tracks with soft surfaces are good bets; hills can be hazardous to a runner's health, as both uphill and downhill running place greater stress on this tendon. And be sure to include plenty of rest stops on your route.

6. Vary your exercise routine so as not to overexert any one muscle.

7. Replace your shoes as soon as they start to wear. Running shoes should be replaced every 300 miles.

Tips & Warnings

• Others who are prone to Achilles tendinitis are high-arched runners, who exert the same force as other runners when their feet hit the ground but over a smaller surface area, as well as experienced runners, because they have put a lot of wear and tear on their tendons over time.
• If you have specific medical conditions or concerns, we recommend you contact a physician. This information is not intended as a substitute for professional medical advice or treatment.

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