ACHILLES TENDINITIS - The Runners Glossary - [NO LIMITS] ATHLETICS CLUB

Achilles tendinitis is an overuse injury of the Achilles tendon, commonly occurring in runners who have suddenly increased the intensity or duration of their runs. It can also be caused by not stretching the calves properly, increasing mileage too quickly, overtraining, excessive hill running, speedwork, or wearing stiff running shoes. The condition typically presents as a gradual onset of Achilles pain during or after a run. Symptoms include a mild ache in the back of the leg, tenderness, stiffness, and episodes of more-severe pain after prolonged running, stair climbing, or sprinting.

To prevent Achilles tendinitis, it is recommended to increase the activity level gradually, avoid activities that place excessive stress on the tendons, choose appropriate shoes, and address training errors and biomechanical issues. If experiencing Achilles pain, it is important to stop running and seek professional advice to prevent the condition from worsening.

Here's what you need to know:

Symptoms: The main sign of Achilles tendinitis is pain at the back of your heel. It can vary from a dull ache to a sharp pain, typically worsening with exercise. The discomfort might lessen with rest, but severe cases can affect running and even daily activities like walking or climbing stairs.
Causes: It's usually caused by overstraining the tendon. Other risk factors include wearing improper footwear, running on hard surfaces, having tight calf muscles, or suddenly increasing your training intensity or duration. Runners with very high or flat arches are also at higher risk.
Treatment: The key treatments are rest, ice application, anti-inflammatory medications, and possibly physical therapy. Rest allows the tendon to heal, while ice and medications reduce swelling and pain. Physical therapy might include stretches, strength exercises, massages, and other techniques to aid healing and prevent future injury.
Prevention: To avoid Achilles tendinitis, it's crucial to train wisely. Avoid sudden increases in running intensity or volume, ensure your footwear is suitable, and regularly stretch and strengthen your calf muscles.

In summary, Achilles tendinitis is a common injury in runners, characterized by heel pain due to tendon strain. Treatment involves rest, ice, medication, and physical therapy. To prevent it, be mindful of your training regimen, wear appropriate shoes, and maintain good calf muscle strength and flexibility. Proper care and prevention can help you continue running without this issue.

ACHILLES TENDINITIS FAQs

WHAT ARE THE SYMPTOMS OF ACHILLES TENDINITIS?

The symptoms of Achilles tendinitis include:

Pain and stiffness along the Achilles tendon in the morning.
Pain along the tendon or back of the heel that worsens with activity.
Severe pain the day after exercising.
Thickening of the tendon.
Bone spur formation (insertional tendinitis).
Swelling that is present all the time and gets worse throughout the day or with activity
Tenderness when you touch your tendon.
A grating noise or creaking feeling (crepitus) when you move your ankle
Episodes of more-severe pain may occur after prolonged running, stair climbing, or sprinting

If you experience persistent pain around the Achilles tendon, it is important to seek medical attention, and if the pain or disability is severe, immediate medical attention may be necessary

HOW TO PREVENT ACHILLES TENDINITIS IN RUNNERS?

To prevent Achilles tendinitis in runners, several measures can be taken, including:

Gradual Increase in Activity: Gradually increase the activity level to allow the body to adapt to the stress. If beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training
Proper Warm-up and Cool-down: Always warm up before exercise and cool down afterward. This helps prepare the muscles for the activity and aids in their recovery
Strength and Flexibility Exercises: Perform exercises to strengthen and stretch the calf muscles, as well as the Achilles tendon. This can help reduce the risk of overuse injuries
Avoid Overtraining and High-Intensity Sessions: Be mindful of training volume, intensity, and frequency. Avoid sudden increases in training load and allow for adequate recovery time after high-intensity sessions
Choose Appropriate Footwear: Select running shoes that provide proper support and fit well. Inadequate footwear can lead to biomechanical problems over time

By following these preventive measures, runners can reduce the risk of developing Achilles tendinitis and maintain their running routine more safely and effectively.

WHAT ARE THE TREATMENT OPTIONS FOR ACHILLES TENDINITIS?

The treatment options for Achilles tendinitis include both nonsurgical and surgical methods. Nonsurgical treatments are usually recommended as the first line of action and may take a few months for the pain to improve. These include:

Rest and Activity Modification: Avoiding certain activities that stress the tendon, such as walking up steep inclines or overstretching the tendon.
Orthotics and Footwear: Using custom orthotics and wearing appropriate shoes to support the tendon.
Physical Therapy: Engaging in physical therapy to regain strength and function, which plays a significant role in rehabilitation.
Cold Therapy: Applying cold packs or ice wrapped in a towel to ease pain and reduce swelling.
Exercises: Performing specific exercises, such as eccentric training, designed to stretch and lengthen the Achilles tendon.

If nonsurgical treatments do not provide relief, surgery may be considered for Achilles tendinitis. However, most cases can be treated with at-home care and nonsurgical methods. It's important to follow healthcare provider's instructions to prevent re-injury and allow for proper healing.

ACHILLES TENDINITIS FAQs

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