Signs Of An Achilles Tendon Injury

Every week I get asked for information on Achilles tendon injury. So instead of constantly referring people to other sites for specific stretching, prevention and treatment, I thought it was time to write an article on Achilles tendon injury myself.

Achilles injuries are commonly associated with sports that require a lot of running, jumping and change of direction. Excessive twisting or turning of the ankle and foot can result in a rupture or strain. The sports that are most susceptible to Achilles injury include running, walking, cycling, football, basketball and tennis.

What is The Achilles Tendon?Let's take a look at where the Achilles tendon is located and what it does.

The Achilles tendon is located at the rear (posterior) of the bottom half of the lower leg. The tendon is a thick band of connective fiber that runs from bottom of the Gastrocnemius (calf) muscle to the heel bone.

The Achilles tendon points the foot downward, or in more technical terms, plantar flexes the foot. This allows you to run, jump and stand on your toes.

The Achilles tendon is the strongest tendon of the body, and able to withstand a 1000 pound force without tearing. Despite this, the Achilles ruptures more frequently than any other tendon because of the tremendous pressures placed on it during competitive sports.

Types Of Injuries

Two main types of injuries affect the Achilles tendon; Achilles Tendonitis and Achilles Tendon Rupture.

• Achilles Tendonitis is simply an inflammation of the tendon, and in most cases caused by excessive training over an extended period.
• Achilles Tendon Rupture, on the other hand, is a tear (or complete snapping) of the tendon, and usually occurs as the result of a sudden or unexpected force. In the case of a complete rupture, the only treatment available is to place the lower leg in a plaster cast for 6 to 8 weeks, or surgery. As both of these treatments are beyond the scope of this newsletter, we'll be focusing the rest of this article on Achilles Tendonitis.

Causes and Risk Factors A number of causes and risk factors are associated with Achilles Tendonitis. One of the most common is simply a lack of conditioning that could have been prevented if a proper stretching or warm up routine had been used. If the tendon, and muscles that connect to the tendon, have not been trained or conditioned, this leads to a weakness and may result in an Achilles injury.

Overtraining is also associated with Achilles Tendonitis. Doing too much, too soon places excessive strain on the Achilles tendon and doesn't allow the tendon enough time to recovery properly. Over time small tears and general degeneration result in a weakening of the tendon, which leads to inflammation and pain.

Your Achilles Heel: How to Avoid An Achilles Injury

Other causes of Achilles injury include a lack of warming up and stretching. Wearing inadequate footwear, running or training on uneven ground, and simply standing on, or in something you're not meant to. Biomechanical problems such as high arched feet or flat feet can also lead to Achilles injuries.

So what are some of the things you can do to help prevent Achilles Tendonitis?

Warm Up properlyA good warm up is essential in getting the body ready for any activity. A well structured set of stretches will prepare your heart, lungs, muscles, joints and your mind for strenuous activity. Click here if you'd like to know more about the warm up.

Plyometric TrainingPlyometric drills include jumping, skipping, bounding, and hopping type activities. These explosive types of exercises help to condition, stretch and prepare the muscles, tendons and ligaments in the lower leg and ankle joint.

Balancing ExercisesAny activity that challenges your ability to balance, and keep your balance, will help what's called proprioception: - your body's ability to know where it's limbs are at any given time.

Stretch and StrengthenI'll cover these in a lot more detail a little later on when I discuss rehabilitation and conditioning exercises.

FootwearBe aware of the importance of good footwear. A good pair of shoes will help to keep your ankles stable, provide adequate cushioning, and support your foot and lower leg during the running or walking motion.

In my following posts, I’ll be discussing a comprehensive initial and ongoing treatment program to make recovery from Achilles Tendonitis as quick as possible.

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