Achilles tendonitis is one of the more common overuse injuries suffered by runners. The good news is it typically doesn’t require a complete stop to running.
The Achilles tendon is a fibrous tissue stretching between the lower leg in the calf area down to the heel.
This tissue has to remain quite rigid in order to keep the foot closely connected to the calf for proper movement.
When running, the Achilles tendon bears a lot of the strain that comes from the pounding of the foot down on the pavement.
Keep reading to educate yourself about this overuse running injury.
Achilles Tendonitis Explained
This is a medical condition describing the strain of the fibrous tissue known as the Achilles tendon. While this is the largest tendon in the body, it doesn’t have a lot of flexibility.
If the calf muscles are not strong enough to handle the amount of tension created by running, the Achilles tendon will pick up more of the strain. The tendon becomes sore and is weakened. If the runner does not give it a chance to heal, it will become more and more irritated until the pain of tendonitis develops.
Since the condition tends to build over time, it is considered an overuse injury. The good news is that it also means it is one of the easier running injuries to prevent, as long as you are educated on the signs of trouble.
It is characterized by extreme soreness and pain that collects over time.
Common Causes of Achilles Tendonitis
The strain on the tendon is caused by continual strain and stretching placed on the back of the leg and ankle over time.
Strong, flexible calves will help collect some of the pressure of running, protecting the Achilles tendon at the same time.
Weakened calves do not provide the required protection and can thus lead to increased risk of strain to the Achilles.
Runners also experience Achilles tendonitis when they suddenly increase their running miles or start taking on more challenging terrain. This sudden and unexpected strain on the legs can overstress the Achilles tendon.
The pain tends to slowly build over time, getting worse and worse if the runner does not give it proper time to heal. Eventually, it will completely take a runner out of the game as the pain will become unbearable during runs.
Achilles Tendonitis Treatment Options
It is far easier to treat initial soreness and pain in the Achilles tendon than it is to treat an advanced Achilles tendonitis condition.
Runners should pay attention to this area of the body and immediate slow down training if discomfort is experienced.
Stretching the muscle gently may help it heal and ice can be used to prevent inflammation.
If the pain of full tendonitis sets in, cut back on training and take it easy on that area of the body. You might want to perform other types of sports and activities that do not place as much strain on that muscle, but you do not have to completely give up exercise.
As long as the muscle is closely monitored and the calf muscles are stretched gently right after every exercise session, the pain and soreness should start to go away a little each day.
How to Prevent Achilles Tendonitis
The best prevention is strength training on the lower legs. Runners with strong, flexible calf muscles are much less likely to stress out the tendon on the back of the leg.
Stretching after workouts and paying attention to any pain on the backside of the lower leg is also important. If this tendon gets sore it is important to back off running and give it a chance to recover.
When starting more intense training, it is a good idea to gradually work your way up to the more aggressive routines. For example, if you always run on a flat, straight surface, but want to start running intense hills, gradually include steeper and steeper hills into your workout. This allows the Achilles tendon to pick up strength as you move along, rather than immediately pushing up an intense hill without preparation.
Whenever something more intense is added into the training routine, you should pay attention to any tightness or pain in this area of the leg.
Immediately back off training and ice the area if you feel it may be getting irritated or strained. Aggressive training can continue once the soreness wears away and the tendon feels strong again.
Do you want to get more tips on how to prevent and cope with running injuries? You should give Running Doc’s Guide to Healthy Running
Recommended further reading:
- How to prevent ankle sprains
- How to prevent blisters
- How to prevent DOMS
- How to prevent hamstring injuries
- How to prevent muscle cramps
- How to prevent overtraining syndrome
- How to prevent plantar fasciitis
- How to prevent shin splints
- How to prevent stress fractures
Return from Achilles Tendonitis to Running Injuries
Return to Marathon Training Tips home
