The achilles tendon is the tendon that attaches our lower leg muscles to our heel. An achilles strain can be common among runners and can lead to achilles tendonitis which is serious and chronic. The most common cause of severe achilles tendonitis is ignoring a minor achilles strain and continuing your running regime. Sudden speed increases, hill work and ineffective pre and post running stretches can lead to achilles tendonitis. Recent research also suggests that certain running shoes can cause achilles tendonitis. If the sole of the shoe is too stiff it can lead to increased calf muscle tension. This tension forces the achilles tendon to worker harder and thus facilitates the injury. Excessive air filled heel cushioning can also aggravate an achilles strain as the heel is being suspended during normal heel strike. Tight hamstrings, calf muscles and hyper-mobility of the feet (over pronation) also cause achilles tendonitis. I might add that prior to this, I have noticed unusual tightness in my inner hamstrings and calf muscles. Could this all be related?
Aside from ice packs and anti-inflammatories, I find that stretching can not only be the best treatment, but also the best prevention. The ever familiar calf stretch and hamstring stretches will help loosen the muscles that can lead to achilles tendon pain. If these muscles get to tight and ignored, the effect can be sidelining. I have an associate who had achilles tendonitis, ignored the symptoms, and ended up snapping his achilles tendon. Can you say foot boot for a large amount of time, not to mention zero physical activity. Be sure to pay attention to even minor pain in the heel area and know that those hamstring and calf stretches are killing two birds with one stone!
are you sure it's tendonitis? most common form of heel pain is plantar fasciitis (which you know i know way too much about). your calf muscle and under foot ligaments get pulled apart in opposite directions, and the center is the heel. sometimes the achilles has pain too. but if you're feeling it in the heel, get to a podiatrist. stretches are terrific, as are the home remedies. but you may need orthotics for when you run, in order to prevent more damage. also, one of the underlying causes of PF is a tight calf muscle (mine is actually shorter than it should be). so if you're feeling calf pain, it could be related.
ReplyDeletereally hope your heels feel better soon!!!
I can understand what you were going through back then. I had a similar experience, but it was plantar fasciitis. That forced me to stop running for six months. heel pain treatment
ReplyDeleteI do agree that stretching is the best to prevent the pain.There are many exercises that help to prevent such problems.Just have a look that may help you.
ReplyDeleteHeel Pain.