Understanding Achilles Injuries: What Every Runner and Athlete Should Know

16 Sep Understanding Achilles Injuries: What Every Runner and Athlete Should Know

Understanding Achilles Injuries: What Every Runner and Athlete Should Know

As athletes and runners, we depend on our bodies to perform at their best. One of the most common injuries affecting runners and active individuals is Achilles tendinopathy, which can be frustrating and slow progress. However, with the right knowledge and approach, you can treat and manage this condition effectively.

What is Achilles Tendinopathy?

Achilles tendinopathy is a chronic issue that affects the Achilles tendon, connecting the calf muscles to the heel bone. This tendon is vital for walking, running, and other movements, as it helps you push off with each step. While this condition was once called “Achilles tendinitis” (implying inflammation), we now understand that it’s caused by micro-tears in the tendon (referred to as tendinosis) rather than inflammation.

Why Does Achilles Tendinopathy Happen?

Achilles tendinopathy usually develops over time due to repetitive stress on the tendon. It often occurs when there are sudden changes in your training routine or intensity, such as:

• Increasing your running distance or speed too quickly
• Not allowing enough recovery between workouts
• Using improper or worn-out footwear
• Running on hard, uneven, or sloped surfaces
• Skipping your warm-up and cool-down stretches

These factors, especially when combined with tight calf muscles or a stiff ankle joint, can overload the tendon and lead to pain and discomfort.

Symptoms to Watch For

If you’re developing Achilles tendinopathy, you may experience:

• A dull ache or tenderness in the back of your ankle, especially noticeable in the morning or after long periods of rest.
• Stiffness that improves as the tendon warms up during a run or workout.
• Weakness or sluggishness in the affected leg.
• Pain when running or after a workout, which might start mild but could worsen over time.

Symptoms can range from mild discomfort to more severe pain that interrupts your daily activities, including walking or going up and down stairs.

How to Prevent Achilles Injuries

The good news is that Achilles tendinopathy can be prevented with a proactive approach to your training and self-care. Here are a few strategies to keep your Achilles tendon healthy and strong:

• Wear supportive shoes that suit your foot type and activity. Make sure to replace them when they start to wear out.
• Warm up and cool down properly before and after exercise, focusing on stretches for your calves and Achilles tendon.
• Increase training gradually to avoid overloading your tendons. Slowly build up the intensity, duration, or distance.
• Strengthen your calf and Achilles muscles with exercises to improve their resilience to the demands of running. Don’t forget your intrinsic foot exercises.
• Rest and recover between intense workouts. Give your body time to heal and adapt to new challenges.

Additional Tips to Beat Achilles Injuries:

Looking to prevent or overcome Achilles injuries? Here are a few more key tips to keep you moving pain-free:

1. No barefoot walking – Give your Achilles the support it needs!
2. Add extra heel lifts temporarily to reduce pressure on the tendon—but don’t forget to take them out as you progress!
3. Try walking up a hill backwards to build calf strength in a unique way.
4. No stretching – Focus on strengthening, not stretching, especially if you’re prone to Achilles issues.
5. Strengthen, strengthen, strengthen – Calf raises are essential!
6. Long-term rehab – As you recover, consider transitioning to lower drop shoes to support natural movement and strength.

What to Do If You’re Injured?

If you start feeling pain in your Achilles, it’s important to listen to your body and take immediate action. Early intervention can prevent the issue from worsening.

If the pain persists, seeking professional podiatry advice will help determine the severity of the injury and create a personalised treatment plan. Rehabilitation often includes strengthening exercises, gait assessments, and adjustments to your training load to allow the tendon to heal. We can also discuss if treatments like photobiomodulation therapy (high power laser) or radial pressure wave therapy (shockwave therapy) are appropriate for you.

At The Foot Studio, we specialise in diagnosing and treating Achilles injuries. Our goal is to get you back to your active lifestyle stronger than before by addressing the root causes of the issue and guiding you through your recovery journey.

The Path to Recovery

Recovering from an Achilles injury requires patience and the right treatment. With proper care, you can return to your favourite activities stronger and more aware of how to protect your body in the future.

Whether you’re dealing with an injury or looking to prevent one, our team at The Foot Studio is here to help you stay active, healthy, and pain-free.

Laura