Can You Prevent Achilles Tendon Injuries?
Published: Mar 24, 2024
Preventing Achilles tendon injuries can keep you in the game longer. Discover how simple lifestyle changes can make a big difference.
Contents
Warm-Up and Stretching
Before any intense physical activity, a proper dynamic warm-up is essential. Stretching the calf muscles, including the gastrocnemius and soleus, can help prevent tendon injuries. This should be done both with the knee bent and straight, and can include exercises like standing on the edge of a step and letting the heel descend gradually.
Footwear and Running Mechanics
Choosing the right footwear is crucial. Shoes should support your foot's natural mechanics and prevent excessive supination or pronation. Regularly check your shoes for wear and replace them as needed to ensure they provide adequate support during exercise.
Weight Management and Training Adjustments
Maintaining a healthy weight can reduce the strain on your tendons. Adjusting training intensity gradually and avoiding sudden increases in activity can prevent overuse injuries. Athletes taking fluoroquinolones should be cautious, as these medications can increase tendon injury risk.
Frequently Asked Questions
They prepare the muscles and tendons, reducing injury risk.
Proper footwear supports foot mechanics and prevents injuries.
Yes, maintaining a healthy weight reduces tendon strain.
Gradually increasing activity levels helps prevent injuries.
Key Takeaways
Prevention is your best defense against Achilles injuries.
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References
Johnston CA, Taunton JE, Lloyd-Smith DR, McKenzie DC. Preventing running injuries. Practical approach for family doctors. Can Fam Physician 2003; 49:1101.
van der Vlist AC, Breda SJ, Oei EHG, et al. Clinical risk factors for Achilles tendinopathy: a systematic review. Br J Sports Med 2019; 53:1352.
Always discuss health information with your healthcare provider.