Common Injuries
| Achilles
Tendinitis
Inflammation of the Achilles tendon. The Achilles is the large tendon connecting the two major calf muscles--the gastrocnemius and soleus--to the back of the heel bone. Under too much stress, the tendon tightens and is forced to work too hard. This causes it to become inflamed (tendinitis), and, over time, can produce a covering of scar tissue, which is less flexible than the tendon. If the inflamed Achilles continues to be stressed, it can tear or rupture. |
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Causes:
Tight or fatigued calf muscles, which transfer too much of the burden of
running to the Achilles. This can be brought on by not stretching the calves
properly, increasing mileage
too quickly or simply overtraining. Excessive hill
running or speedwork, both of
which stress the Achilles more than other types of running, can also cause
tendinitis. Inflexible running shoes, which force the Achilles to twist,
cause some cases. Runners who overpronate (their feet rotate too far inward
on impact) are most susceptible to Achilles tendinitis.
Treatment:
Decrease running. Use of an over-the-counter anti-inflammatory may help
decrease swelling to the area. Ice the area for 15 to 20 minutes several
times a day until the inflammation subsides. Begin doing strengthening
exercises when pain-free. Exercises should include calf raises in "3 directions"
- with toes pointed straight ahead, pointed in, and pointed out.
If injury doesn't respond to
self-treatment in two weeks, see an orthopedic physician.
Preventive Measures:
The best stretch for the Achilles is also the simplest.
Stand on the balls of your feet
on stairs or a curb with your legs straight. Drop both heels down and hold
for a count of 10. To increase the intensity of the stretch, keep one foot
flat and lower the other heel. Then switch legs.
Strengthen and stretch muscles
in feet, calves and shins.