ACHILLES TENDONITIS AND RUNNING CAUSES, SYMPTOMS, TREATMENT, AND PREVENTION

Achilles Tendonitis and Running Causes, Symptoms, Treatment, and Prevention

Achilles Tendonitis and Running Causes, Symptoms, Treatment, and Prevention

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 Running is one of the most popular and accessible forms of exercise, but it plantar fasciitis running can sometimes lead to overuse injuries—one of the most common being Achilles tendonitis. This condition involves inflammation of the Achilles tendon, the thick band of tissue that connects the calf muscles to the heel bone. Left untreated, Achilles tendonitis can sideline runners for weeks or even months.


What Is Achilles Tendonitis?


Achilles tendonitis is an overuse injury that causes pain and stiffness in the tendon, especially during or after running. The condition typically results from repetitive stress or sudden increases in training intensity. There are two types:




  • Non-insertional Achilles tendonitis: Affects the middle portion of the tendon.




  • Insertional Achilles tendonitis: Affects the lower part of the tendon where it attaches to the heel bone.




Causes of Achilles Tendonitis in Runners


Several factors contribute to the development of Achilles tendonitis in runners:




  • Overtraining: Sudden increases in mileage or intensity.




  • Poor footwear: Worn-out or unsupportive running shoes.




  • Tight calf muscles: Limited flexibility puts added strain on the tendon.




  • Improper running technique: Poor form or running on uneven surfaces.




  • Lack of recovery time: Inadequate rest between runs.




Common Symptoms




  • Pain and stiffness along the Achilles tendon, especially in the morning.




  • Swelling or thickening of the tendon.




  • Pain that worsens with activity, especially running.




  • Limited range of motion in the ankle.




  • A creaking or cracking sensation when moving the ankle.




Treatment Options


1. Rest and Activity Modification


Reduce or stop running temporarily to allow healing. Cross-training with low-impact activities like swimming or cycling can help maintain fitness.


2. Ice and Anti-Inflammatories


Apply ice packs and consider using NSAIDs (nonsteroidal anti-inflammatory drugs) to reduce inflammation and pain.


3. Stretching and Strengthening


Focus on calf stretches and eccentric heel drop exercises to strengthen the tendon and promote recovery.


4. Physical Therapy


A physical therapist can design a tailored rehabilitation program to address muscle imbalances and improve tendon health.


5. Footwear and Orthotics


Switch to running shoes with good heel support, or consider custom orthotics if you have biomechanical issues like overpronation.


When to See a Doctor


If symptoms persist after several weeks of home treatment or if the pain is severe, consult a healthcare provider. In rare cases, untreated Achilles tendonitis can lead to tendon rupture, a serious injury requiring surgery.


Preventing Achilles Tendonitis in Runners




  • Gradually increase mileage and intensity.




  • Warm up properly before running and cool down after.




  • Incorporate regular calf stretching and strengthening into your routine.




  • Rotate running shoes regularly and choose shoes that match your foot type.




  • Avoid running on hard or uneven surfaces for extended periods.




Conclusion


Achilles tendonitis can be a frustrating and painful injury for runners, but with proper care and prevention strategies, most people can recover fully and return to running. Listening to your body, maintaining flexibility, and avoiding overtraining are key to keeping your Achilles tendon healthy and strong.

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