How to Avoid an Achilles Tendon Injury
The Achilles tendon connects the muscles in the back of your lower leg to
your heel bone, and it is used in virtually every step you take. Injuries to it often result from taking part in an activity for which you're not properly conditioned, and because they can often be slow to heal, the best option is to prevent injuries in the first place.
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Instructions
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Stretch the tendon gently before doing any exercise.
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Stretch your calf muscles before exercising as well.
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Do exercises to strengthen the calf muscles. This will help give more support to your Achilles tendon.
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Wear shoes that are in good condition and suitable for the exercise you are doing.
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Avoid running or jogging on uneven or hard running surfaces. This puts stress on your joints as well as the Achilles tendon. Choose softer surfaces, such as running tracks or trails.
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Stretch the tendon gently after exercise.
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Switch to exercises that do not put stress on the tendon, such as biking or swimming, if you suffer from repeated injuries in that area.
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Tips & Warnings
If you have recurring problems with your Achilles tendon, you may want to put ice on it for a few minutes after doing any exercise that stresses it, such as jogging. Ice will help relieve inflammation.
If symptoms persist or 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.
