Achilles tendon disease is a common injury among runners but can be easily prevented. Read Anna’s latest blog for more information on how physiotherapy can help.
In the past few years, the rise of running clubs, long-distance races, and running events has brought new attention to the sport. However, as more people participate in the sport, more people suffer from Achilles tendon pain, known as Achilles tendinopathy.
Achilles tendinopathy refers to pain, stiffness, and swelling of the Achilles tendon that commonly affects runners due to repetitive strain injuries and overuse.
There are two leading mechanical causes of Achilles tendon lesions in runners: overload, training errors, and biomechanical factors.
Training overload and training errors: This type of tendinopathy occurs when the amount or intensity of training increases rapidly without adequate rest. The increased repetitive load can cause Achilles tendon fatigue and overload, leading to micro-tears and inflammation.
Biomechanical factors: This tendinopathy is due to less-than-ideal running mechanics, such as excessive pronation (flat feet), ill-fitting shoes, or running on hard surfaces. These factors can increase stress on the Achilles tendon, leading to pain and inflammation.
Achilles tendon disease can easily be avoided with proper prevention and management techniques. Paying attention to the factors that cause this injury allows runners to increase their distance safely and without injury. Consider the following management and training techniques that are beneficial for injury prevention:
- Load management: Gradually increasing the amount and intensity of training, including rest days and changing distances, speeds, or running routes, can help prevent Achilles tendon overload.
- Optimize your biomechanics: Examining your running style and choosing the most appropriate shoes, orthotics, or heel raises for your foot can reduce stress on your Achilles tendon.
- Strengthening exercises: Combine centrifugal and concentric strengthening exercises to improve the spring function of the muscles used for running. In the rehabilitation program, a special emphasis on working exercises for the calf muscles, such as heel drops and calf raises, can improve tendon strength and elasticity.
Achilles tendon disease is a common problem among runners; however, by understanding its causes and implementing evidence-based strategies such as load management, proper footwear and technique, and targeted exercise, runners can effectively manage and prevent it. Following these simple strategies makes you more likely to stay injury-free and enjoy your run safely.
