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Achilles Tendonitis
The Achilles tendon is a cord-like structure located at the back of your ankle and connects the calf muscle to your heel.
This tendon is prone to microtrauma and inflammation from the repetitive motion of running.
The causes are:
1. Ankle over-pronation.
2. Tight calf muscles.
3. Excessive hill running.
4. Over-training.
5. Poorly cushioned shoes.
6. A change in running surface.
7. Progressing to rapidly with the intensity and volume of training.
The muscle and tendon are unable to keep up with the increased repetitive stress and tissue breakdown occurs.
Achilles tendonitis causes pain and tightness localized to the ankle area. The pain is worsened with walking on the
ball of your foot or on your toes. If the symptoms are ignored, pain and inflammation will continue leading to further tissue
damage. This may lead to a chronic tendonitis and the possibility of the tendon rupturing.
To treat Achilles tendonitis:
1. Massage the area with ice.
2. Take anti-inflammatory medication.
3. Decrease the volume and intensity of your training.
4. Avoid steep hills and hard surfaces.
5. Taping the ankle and using a heel lift may bring about temporary relief.
6. Gradually increase volume and intensity.
7. Warm-up and stretch daily.
8. Include water running into your training program.
It is important to give this time to heal. Running long distances with this condition will end disastrously.
To prevent Achilles tendonitis:
1. Use a good pair of running shoes with a stable heel counter and good cushioning.
2. Warm-up and stretch regularly and
3. Consider orthotics.
4. Gradually increase your training volume and intensity.
5. Avoid running on hills and hard surfaces, such as cement, in the beginning of your training.
