December 13, 2021

Achilles Tendon

Freedom Health Topic

 

The Achilles Tendon

 

The Achilles tendon is the thick cord like tendon that is located at the back of your leg attaching your calf muscle to your heel. It is the bodies largest and strongest tendon that helps you walk, run and stand on your tiptoes.


As we age the Achilles tendon can stiffen and become less flexible. This can lead to straining or can even cause a rupture.


Achilles Tendinopathy (strain) generally occurs from overuse, runners especially.

Not warming up, training on hard surfaces, having tight calf muscles, increasing workload, wearing old or unsupportive shoes can all contribute to causing a strain.


After straining the Achilles, people will feel localised pain when walking with heat and redness in the inflamed area.


There are 3 types of Achilles tendinopathy


Mild - pain when walking

Moderate - swelling sometimes with a lump

Severe - very painful sometimes leading to rupture.

Rest and ice packs (R.I.C.E) will help, but this injury is very reoccurring. 

 

PREVENTION


  • Stretch - Stretch - Stretch
  • Calf & foot exercises
  • Avoid a dramatic increase in training load
  • Wear correct supportive shoes (when required)
  • Keep the body in balance
  • Maintain a healthy weight


All tendons in general don't like shock or "random" training. Aim to progressively load calf exercises including, but not limited to; small hops, single leg jumps, skipping and calf raises. You may be surprised how you can stay injury free by just doing a couple of 1%er's each day.


Healthy one-pan piri piri chicken

By Zina Stone • November 27, 2025
Ingredients 1 tsp smoked paprika 1 tsp ground cumin 1 tsp dried oregano leaves 1/4 tsp dried c hilli flakes 2 (about 500g) chicken breast fillets, halved horizontally 1 tbsp extra virgin olive oil 2 small zucchini, sliced 175g mini capsicums, deseeded, halved 1 tbsp no-added-salt tomato paste 400g can cherry tomatoes 2 tsp white balsamic condiment 140g (2/3 cup) wholemeal couscous 160ml (2⁄3 cup) boiling water 250g green beans, steamed, halved lengthways Lime wedges, to serve Instructions Step 1 Combine paprika, cumin, oregano and chilli. Sprinkle spice mixture over the chicken. Step 2 Heat half the oil in a large non-stick frying pan over high heat. Cook the zucchini for 1-2 minutes each side or until golden. Transfer to plate. Add chicken to pan and cook for 2-3 minutes each side or until browned and almost cooked through. Transfer to a plate. Step 3 Heat remaining oil in pan over medium heat. Add capsicum. Cook, stirring, for 2 minutes or until begins to soften. Stir through tomato paste. Add tomatoes and 125ml (1 ⁄2 cup) water. Bring to the boil. Reduce heat to low. Simmer for 6-7 minutes or until slightly reduced. Add chicken, zucchini and balsamic. Simmer for 5 minutes or until chicken is cooked through. Step 4 Meanwhile, combine the couscous and boiling water in a heatproof bowl. Cover and set aside for 3-4 minutes to absorb. Fluff with a fork. Nutrition and Cooking Times Serves: 4 | Prep time: 10 minutes | Cook time: 20 minutes Total time: 30 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g

Freedom Bulletin #306

By Zina Stone • November 27, 2025
In this bulletin...

Salmon & Quinoa Bowls with Green Beans, Olives & Feta

By Zina Stone • November 13, 2025
Ingredients 450g salmon fillet ½ teaspoon salt, divided ¼ teaspoon ground pepper 30g string beans (green, yellow, or a mix), trimmed and cut into 1-inch pieces 1 ¾ cups water ¾ cup quinoa (red, white, or tricolored), rinsed 3 tablespoons lemon juice 2 tablespoons olive oil 1 clove garlic, minced 2 teaspoons chopped fresh oregano, plus more for garnish, or 1/2 tsp. dried 1 medium tomato, seeded and chopped ¼ cup crumbled feta cheese ¼ cup pitted Kalamata olives, halved or sliced Instructions Preheat oven to 400 degrees F. Line a large baking sheet with foil. Place salmon filet on the prepared baking sheet and sprinkle with 1/8 tsp. salt and pepper. Bake until the salmon is no longer opaque in the center and flakes easily with a fork, 20 to 25 minutes. Let rest for 5 minutes, then flake the salmon into bite-size pieces (discard the skin). Meanwhile, bring 1 inch of water to a boil in a medium saucepan fitted with a steamer basket. Add 8 ounces beans; cover and cook until tender-crisp, about 5 minutes. Rinse the beans under cold water, drain well, and set aside. Combine 1 ¾ water, ¾ quinoa, and 1/8 tsp. salt in the saucepan; bring to a boil. Reduce heat to low, cover, and simmer until the quinoa is tender and most of the liquid has been absorbed, 15 to 20 minutes. Fluff with a fork. Whisk 3 tablespoons lemon juice, 2 tablespoons oil, 1 clove minced garlic, 2 teaspoons chopped oregano, and the remaining 1/4 tsp. salt in a small bowl. To serve, divide the quinoa among 4 dinner bowls. Arrange the salmon, beans, tomato, feta, and olives over the quinoa. Drizzle with the dressing and garnish with more fresh oregano, if desired. Nutrition and Cooking Times Serves: 4 | Prep time: 30 minutes | Cook time: 15 minutes | Total time: 45 minutes Nutrient Value per serve: Calories: 480kcal | Protein: 30g | Fat: 28g | Carbohydrates: 28g