The Achilles tendon plays a crucial role in our everyday lives and our daily movement. Whether that be running, walking, jumping, or climbing, the Achilles tendon bears the weight of it all. Therefore, it is one of the most vulnerable tendons in the body, especially when overused. Athletes, in particular, often push their Achilles tendons to their limits, whether through intense training or repetitive high-impact activities. Over time, this excessive strain can lead to injuries such as tendinitis, tendinopathy, or even tears.
To fully understand how you can prevent these injuries, it's important to explore the causes of Achilles tendon overuse, the signs to watch for, and steps you can take to reduce the risk of injury and keep this tendon healthy.
About the Achilles Tendon
Did you know that Achilles tendinitis is one of the most common injuries runners experience? The Achilles tendon, located at the back of your lower leg, is the thickest and strongest tendon in your body. It connects your calf muscles to your heel bone, playing a crucial role in walking, running, jumping, and pushing up onto your toes.
Tendons are essential for movement. When your muscles contract, they pull on the tendons, which in turn move the bones. Similar to levers, tendons help bones move as your muscles expand and contract. The Achilles tendon is particularly well-known because of its association with professional sports injuries.
Common injuries involving the Achilles tendon include tendinitis, tendon ruptures or tears, and Achilles tendinopathy. These injuries often result from overuse or sudden stress on the tendon, particularly in activities like running and jumping.
To diagnose these injuries, a foot doctor may perform various tests and use imaging techniques. One of the most common tests is the “Thompson Test,” which involves squeezing the calf muscle to check for heel movement. Normally, when the Achilles tendon is intact, squeezing the calf causes some movement in the heel. A lack of movement may indicate a tear or rupture in the Achilles tendon.
How Much Is Too Much? Recognizing Overuse of the Achilles Tendon
Often times the reason for an Achilles tendon injury is due to the high stress placed on the tendon when doing physical activity like jumping and landing on it repeatedly. This tendon can repeatedly sustain microscopic microtraumas and rips when it is overworked or under stress.
Achilles tendon damage will build up and result in Achilles tendinopathy if these injuries are not properly healed by a podiatrist. Other factors that contribute to the injury of the Achilles tendon that go hand in hand with overuse from physical activity are:
- Running on hard surfaces: Repeatedly running on hard surfaces like concrete can increase the impact forces on the tendon.
- Wearing improper or old footwear: Shoes with insufficient padding or support could result in the Achilles tendon suffering greater strain. It’s crucial to wear shoes that are suitable for your activity and provide the correct amount of support.
- Using poor technique: If your posture is misaligned—for example, slouching or overextending your lower back—it can affect the way force is transmitted through your lower limbs. Another way to injure yourself is by striking the ground improperly with your foot, which can place abnormal stress on the tendon
- Accelerating workouts too quickly: Without the right preparation, a drastic increase in activity level can put excess strain on the Achilles tendon, sometimes leading to tearing. Risk factors can include rapidly increasing the distance, pace, or intensity of your workout.
- Lack of stretching: If your calf muscles are tight, they put additional strain on the Achilles tendon. This is prevented by thoroughly and properly stretching before and after exercise.
The Achilles tendon injury is most commonly seen in athletes who play sports like tennis, basketball, track and field, and dance. What these activities have in common is the frequent strain they place on the Achilles tendon, especially during jumping and landing, which leads to overuse.
How to Prevent Overuse Damage to the Achilles Tendon
Being aware of how the physical activity you're doing affects your body is important. When it comes to your Achilles tendon, there are steps you can take to ensure you're not overusing the tendon and putting unnecessary strain and stress on your body that can result in injury. Podiatrists recommend the following:
- Stretch before and after your workout. Calf stretches, heel drops, and toe-to-wall stretches can help loosen up tightness in the area, reducing strain that could damage the Achilles tendon. Hold each stretch for 20-30 seconds to let the muscles release.
- Wear the proper protective equipment and gear during all sports. Some sports require protective gear to play, like shin guards for soccer, and it’s important to make sure you’re properly geared up before hitting the field. For general exercise or sports that do not require specialized gear, consider compression ankle braces/sleeves with an Achilles pad for targeted support and compression or Achilles tendon support sleeves that offer a snug fit and promote blood circulation.
- Don't “play through the pain” or ignore an injury during or after physical activity. If you ignore the pain, you're ignoring your body's sign that something is wrong, which can not only result in injury but also a chronic problem if ignored for too long.
- Take the time to cool down and rest after activities. Aim for 5 to 10 minutes of cool-down, including the stretches we mentioned earlier.
Healing an Overused Achilles Tendon
The best way to treat an Achilles tendon injury depends on the type of injury, the cause of the damage, and your usual activity levels and lifestyle. It's important to consult with a podiatrist to ensure you're taking the necessary precautions and steps to heal your injury properly. Some common treatments that your podiatrist may recommend for injury to your Achilles tendon include:
The RICE Method
RICE stands for rest, ice, compression, and elevation. Resting, icing your Achilles tendon, wearing a compression bandage, and elevating your lower leg have been shown to be very effective in healing this injury. The ice will numb the area and calm inflammation, which will help you feel relief almost immediately. Compression and elevation keep swelling down, which means less pressure on your tendon. Last but not least, resting gives your body time to heal, which it needs in order to prevent this injury from becoming a chronic problem.
Immobilization
Depending on the severity of the injury, sometimes wearing a brace or a walking boot will hold your lower leg in a position that is stable while the Achilles tendon heals.
Medication
A foot doctor may recommend something as simple as over-the-counter medication like NSAIDs, acetaminophen, or ibuprofen, which can be found at drug stores like CVS or Walgreens. Additionally, your podiatrist might give you prescription anti-inflammatory medication like corticosteroids. Your podiatrist might give you a steroid via an injection, a cream for your skin, or a medication you take orally.
Orthotics
You can buy over-the-counter shoe inserts that support your feet and ankles or have a set custom-made. These will support your feet and limit further risk.
Physical Therapy
A common solution to this and many injuries is physical therapy, as it works to help strengthen the muscles around your Achilles tendon and increase your flexibility under the guidance of a professional.
Surgery
In more severe cases, an Achilles tendon injury may require surgical repair. The type of surgery you may receive depends on the type of injury you have to your Achilles tendon. In most cases, an incision is made in the back of the calf. If the tendon is ruptured, the surgeon will stitch the tendon back together.
For some injuries, the tendon may degenerate. In this case, the surgeon may remove the damaged part of the tendon and repair the rest of the tendon with stitches.
Lastly, if there is severe damage to a lot of the tendon, the surgeon might replace part or all of your Achilles tendon. This is done with a tendon taken from another part of your foot.
Take Care of Your Body
While Achilles tendon injuries are often associated with athletes, they can affect anyone. Many people don’t realize just how common overuse of the Achilles tendon is, especially since it plays such a critical role in everyday activities like walking, running, and jumping.
It’s important to recognize the signs of an Achilles tendon injury early on. Symptoms such as pain in the back of your heel, difficulty walking, swelling, tenderness, or warmth in the area can indicate an issue with the tendon. If you're experiencing any of these symptoms, it’s crucial to consult a podiatrist. Early intervention and following the treatment recommendations closely can help speed up recovery and prevent further damage.
The Achilles tendon, named after the hero in Greek mythology, works tirelessly to support your body every day. As heroic as it is, just like any other part of the body, it deserves proper care and attention. If you’re experiencing pain or worried about overuse, don’t ignore it—make an appointment with a podiatrist at Physicians Foot Care today to get back on track to recovery and feel your best.
