Running enthusiasts should cross-train. It may help you avoid injuries by strengthening the muscles that sustain your runs. Moreover, it may also assist you in training while you recover if you do get a running injury.
The achilles tendon is known to be the largest tendon in your body that extends from calf muscles to the bones of the heel. You can feel it at the back of your ankle and above your heel. To feel the achilles tendon at work, while on your feet, point your toes to the floor and raise the tips of your toes. Injuries to this tendon are often associated with mild or moderate pain or sudden stiffness in that part of the leg. In severe cases of achilles tendon pain, it may be because the tendon is torn or possibly ruptured.
Causes of Injuries To The Achilles Tendon
The injury is common if someone is engaging in activities that require quick sprints, slow downs or pivots. Some of these activities are dancing, football, tennis, volleyball, softball, gymnastics, running, etc. Furthermore, repetitive strain of achilles tendon have been known to be a common cause of injury to the achilles tendon.
The achilles tendon connects to the achilles heel. The achilles heel bone can become tender with age and this increases the probability of an injury to the bone or tendon. This scenario is typically more severe for athletes that participate in quick movement sports.
How to prevent a foot injury to the achilles tendon?
Daily stretching – It is necessary to stretch the calf muscles and achilles tendon daily to prevent injuries to this part of the leg. This will also improve your flexibility.
Increase activity level slowly – With regular physical activity, the likelihood of experiencing pain from achilles tendon is very slim
Strengthen calf muscles – Strong muscles help the calf and achilles tendon to handle sudden stress caused by exercise or similar activities.
Take it easy – Try to keep away from activities that can cause stress to your calf muscles and achilles tendon. Warm-up first before you try any strenuous activity.
Choose shoes carefully – Choose the right shoes when exercising. Choose shoes that have suitable cushioning to reduce stress to your feet. Replace worn-out shoes. Finally, if the shoe is not comfortable, do not use it to exercise.
If you are dealing with Achilles tendonitis, the following steps can help alleviate the pain:
Rest the injured leg as much as you can and do not put weight on the leg.
Ice it for at least twenty minutes and also do some stretches to avoid pain from the tendon.
Compress your injured leg with the help of elastic bandages around the lower leg and ankle to reduce the chances of swelling.
You can take anti-inflammatory medicines which should help with pain and swelling. Take medicine only after consulting with a physician as it is necessary to use the right dosage
While resting, try elevating your leg to get some relief.
Try wearing heel lifts. Heel lifts in shoes give relief from achilles tendonitis pain.
