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.


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