{"id":564,"date":"2023-10-01T19:34:00","date_gmt":"2023-10-01T19:34:00","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=564"},"modified":"2024-08-21T14:37:33","modified_gmt":"2024-08-21T14:37:33","slug":"protect-your-achilles-tendon","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/","title":{"rendered":"How to Protect Your Achilles Tendon"},"content":{"rendered":"\n<p>When you run, your feet, calves, and legs feel the most impact. Some parts of your body are more at risk than others, and the Achilles tendon is one of them.&nbsp;<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#what-is-the-achilles-tendon\" title=\"What Is the Achilles Tendon?\">What Is the Achilles Tendon?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#when-does-the-achilles-tendon-get-injured\" title=\"When Does the Achilles Tendon Get Injured?\">When Does the Achilles Tendon Get Injured?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#what-are-the-symptoms-of-achilles-tendinitis\" title=\"What Are the Symptoms of Achilles Tendinitis?\">What Are the Symptoms of Achilles Tendinitis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#how-is-achilles-tendinitis-treated\" title=\"How Is Achilles Tendinitis Treated?\">How Is Achilles Tendinitis Treated?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#can-you-do-anything-to-prevent-achilles-tendinitis\" title=\"Can You Do Anything to Prevent Achilles Tendinitis?\">Can You Do Anything to Prevent Achilles Tendinitis?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/protect-your-achilles-tendon\/#key-takeaways\" title=\"Key takeaways:\">Key takeaways:<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-is-the-achilles-tendon\"><\/span>What Is the Achilles Tendon?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>The Achilles tendon is a fibrous tissue that connects the heel bone with the calf muscles. It\u2019s at the lower end of the calf and the thickest tendon in the body.<\/p>\n\n\n\n<p>Acting as a shock absorber when you\u2019re walking, running, or exercising whenever your foot feels any impact, it\u2019s more prone to injuries, especially considering that the heels and ankles actually have to bear the whole body weight.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"when-does-the-achilles-tendon-get-injured\"><\/span>When Does the Achilles Tendon Get Injured?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>You may not even feel it when you\u2019re running regularly until you start having a lot of pain and inflammation in your heels. Basically, it is an <a href=\"https:\/\/joggo.run\/blog\/injury-prevention-for-running-enthusiasts\/\" target=\"_blank\" rel=\"noreferrer noopener\">injury<\/a> that is caused by repetitive stress.&nbsp;<\/p>\n\n\n\n<p>Achilles tendon can get injured due to several reasons, such as:<\/p>\n\n\n\n<ul>\n<li><strong>Overtraining<\/strong> \u2013 when you suddenly increase your speed or time of running, you add stress to your feet and legs, leaving them more vulnerable to damage.<\/li>\n\n\n\n<li><strong>Changing the surface you are running on <\/strong>\u2013 if you move from grass to concrete (or vice versa), your body feels the impact.<\/li>\n\n\n\n<li><strong>Using incorrect footwear<\/strong> \u2013 often, the right running footwear gives better support. If you change your <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">running shoes<\/a>, you can be at greater risk of pain or damage, especially if you shift to something that does not give you sufficient support.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>While Achilles tendon injuries can be treated, it is best to prevent them as much as possible.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"what-are-the-symptoms-of-achilles-tendinitis\"><\/span>What Are the Symptoms of Achilles Tendinitis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Achilles tendinitis is the most common injury faced by runners. If you experience any of these symptoms, it is best to seek medical advice:&nbsp;<\/p>\n\n\n\n<ul>\n<li>Pain above the heel<\/li>\n\n\n\n<li>Reduced range of motion in the ankle and heel<\/li>\n\n\n\n<li>Swelling in the area<\/li>\n\n\n\n<li>Pain at the back of the heel<\/li>\n<\/ul>\n\n\n\n<p>Don\u2019t ignore any kind of pain that you haven\u2019t felt before. If untreated, the tendonitis can worsen. If you experience some sort of pop, your Achilles tendon may have suffered a rupture, and that may need surgical treatment.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-is-achilles-tendinitis-treated\"><\/span>How Is Achilles Tendinitis Treated?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Firstly, when you feel any pain that should not be there, you shouldn\u2019t continue any activities you were doing prior to feeling the pain, especially deciding to run till you feel better. Typical conservative treatment helps for quick <a href=\"https:\/\/joggo.run\/blog\/injury-recovery-for-novice-runners\/\" target=\"_blank\" rel=\"noreferrer noopener\">recovery<\/a> and includes the following approaches:<\/p>\n\n\n\n<ul>\n<li>Rest&nbsp;<\/li>\n\n\n\n<li>Icing the area to reduce inflammation<\/li>\n\n\n\n<li>Using a crepe bandage to support the tendon<\/li>\n\n\n\n<li>Elevation, so that blood pooling is reduced<\/li>\n\n\n\n<li>Using a surgical strap or ankle support<\/li>\n\n\n\n<li>Doing stretches of your calves and legs even when lying down (if possible)<\/li>\n\n\n\n<li>Taking anti-inflammatory medicine like ibuprofen or aspirin to reduce pain and swelling<\/li>\n\n\n\n<li>Using a splint at night to keep the tendon relatively immobile<\/li>\n<\/ul>\n\n\n\n<p>Your doctor may advise that you use inserts or heel lifts to take the pressure off the tendon while it\u2019s healing. Don\u2019t run again till you get medical clearance to do so.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"can-you-do-anything-to-prevent-achilles-tendinitis\"><\/span>Can You Do Anything to Prevent Achilles Tendinitis?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>While there are special procedures meant for treating the pain, it\u2019s always best to prevent it in advance.<\/p>\n\n\n\n<p>Some preventive steps that you can follow:<\/p>\n\n\n\n<ul>\n<li>Do <a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">warm-up<\/a> and <a href=\"https:\/\/joggo.run\/blog\/running-cool-down\/\" target=\"_blank\" rel=\"noreferrer noopener\">cool-down<\/a> exercises before running to increase flexibility and prepare your body for running.<\/li>\n\n\n\n<li>Strength exercises improve your core strength and help prevent lower back, feet, and ankle injuries. Focus on your calf muscles, more specifically, to help prevent Achilles tendinitis.&nbsp;<\/li>\n\n\n\n<li>Ensure that you\u2019re using the <a href=\"https:\/\/joggo.run\/blog\/how-to-choose-running-shoes\/\" target=\"_blank\" rel=\"noreferrer noopener\">correct footwear<\/a> that gives your feet and legs adequate support.<\/li>\n\n\n\n<li>Eat food rich in protein, vitamin D, calcium, and magnesium to ward off any physical problems.<\/li>\n\n\n\n<li>Rest if you are unwell or take rest days in-between your workouts regularly. The recommendation is 2 days per week when you can do some other sport or just go for a walk.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>While it\u2019s good to push yourself to do your best, don\u2019t let that overtake your good sense \u2013 listen to your body first and foremost.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"key-takeaways\"><\/span><strong>Key takeaways:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul>\n<li>The Achilles tendon is prone to injuries under certain conditions, especially running.&nbsp;<\/li>\n\n\n\n<li>You are at risk of Achilles tendonitis if there\u2019s any change in running pattern, surface, or footwear.<\/li>\n\n\n\n<li>Take the recommended treatment \u2013 whether you treat it at home or go to a doctor. Implement rest, ice, compression, and elevation as an initial treatment.&nbsp;<\/li>\n\n\n\n<li>Prevention is key \u2013 do your warm-up and cool-down routines, stretches, and strengthening exercises, so you don\u2019t suffer injuries in the first place.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><em>References:<\/em><\/h4>\n\n\n\n<ul>\n<li class=\"has-small-font-size\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1002\/jor.1100160511\">Ahmed, I.M., Lagopoulos, M., McConnell, P., Soames, R.W. and Sefton, G.K., 1998. Blood supply of the Achilles tendon.&nbsp;<em>Journal of orthopaedic research<\/em>,&nbsp;<em>16<\/em>(5), pp.591-596.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/abs\/10.1046\/j.0021-8782.2001.00016.x\">Milz, S., Rufai, A., Buettner, A., Putz, R., Ralphs, J.R. and Benjamin, M., 2002. Three\u2010dimensional reconstructions of the Achilles tendon insertion in man.&nbsp;<em>Journal of anatomy<\/em>,&nbsp;<em>200<\/em>(2), pp.145-152.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/journals.lww.com\/corr\/_layouts\/15\/oaks.journals\/downloadpdf.aspx?an=00003086-199411000-00022\">Cetti, R., Henriksen, L.O. and Jacobsen, K.S., 1994. A New Treatment of Ruptured Achilles Tendons A Prospective Randomized Study.&nbsp;<em>Clinical Orthopaedics and Related Research (1976-2007)<\/em>,&nbsp;<em>308<\/em>, pp.155-165.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/09638280701786922\">Longo, U.G., Ramamurthy, C., Denaro, V. and Maffulli, N., 2008. Minimally invasive stripping for chronic Achilles tendinopathy.&nbsp;<em>Disability and rehabilitation<\/em>,&nbsp;<em>30<\/em>(20-22), pp.1709-1713.<\/a><\/li>\n\n\n\n<li class=\"has-small-font-size\"><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0020138305000513\">Theobald, P., Benjamin, M., Nokes, L. and Pugh, N., 2005. Review of the vascularisation of the human Achilles tendon.&nbsp;<em>Injury<\/em>,&nbsp;<em>36<\/em>(11), pp.1267-1272.<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>When you run, your feet, calves, and legs feel the most impact. Some parts of your body are more at&#8230;<\/p>\n","protected":false},"author":5,"featured_media":565,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"16","inline_featured_image":false,"footnotes":""},"categories":[16,4],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/564"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=564"}],"version-history":[{"count":24,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/564\/revisions"}],"predecessor-version":[{"id":4313,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/564\/revisions\/4313"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/565"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=564"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=564"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}