How to Prevent Injury for Your Achilles Tendon (And When to Seek Physio Treatment)

Every time you walk, run, jump, squat, or do almost anything else with your legs, you’re relying on a small but vital band of tissue called the Achilles tendon. These thin, fibrous strips run down the back of each ankle, connecting your calf muscles to your heels. While your Achilles tendon is remarkably strong considering its size, it’s still possible for it to become injured due to repetitive stress. 

In this article, we’ll explain what kinds of injuries can occur to the Achilles tendon, how to prevent them, and how to know when it’s time to seek help from a physiotherapist. 

How the Achilles Tendon Works

The Achilles tendon is the thickest, strongest tendon in your entire body, which might be surprising considering its relative size. The tendon runs from around the centre of your calf muscle down to your heel bone (calcaneus), which allows force to be transferred back and forth between these areas.

As a little trivia, the Achilles tendon gets its name from ancient Greek mythology. In the story, the hero Achilles was completely invincible to all injuries, but he had one weak spot: The small tendon at the back of his ankle. This myth is actually quite apt, as injuries to this area are often very painful and can seriously impact your ability to do normal tasks like walking, climbing stairs, or jumping. 

Common Achilles Tendon Injuries

While an injury to this tendon won’t strike you down like it did to Achilles, it can affect your life for days, weeks, or even months. There are two main causes of Achilles tendon injuries to be aware of: tendonitis, and tendinosis.

Tendonitis

Tendonitis is a term used to refer to inflammation of a tendon, resulting in pain, swelling, and difficulty moving the area. It can occur in any tendon in the body, not just the Achilles, meaning it’s possible to have tendonitis in your wrists, elbows, knees, shoulders, or hips.

Achilles tendonitis causes pain down the back of your calves and into your heels, especially when you use your legs in a way that engages the tendon. Over time, tendonitis can cause parts of the Achilles tendon to get harder and thicker. There are two kinds of tendonitis that you can get in this area:

• Insertional Achilles tendonitis: This type of tendonitis occurs in the area where the tendon meets the heel bone. It can often cause bone spurs, which worsens the problem and increases recovery time. Insertional Achilles tendonitis can happen to people of any age and activity level.

• Noninsertional Achilles tendonitis: This form of tendonitis is characterized by small tears forming in the fibres of the tendon, causing it to deteriorate over time. Symptoms of noninsertional Achilles tendonitis include pain and swelling. It’s most common in active, younger adults who put lots of repetitive stress on their tendons.

Achilles Tendinosis

Tendinosis is an Achilles overuse injury characterized by pain in your heel when running, walking, jumping, or doing other motions that engage the calves and Achilles. Though less common than tendonitis, tendinosis is still a risk to consider. It most often affects older people who are experiencing some loss in tendon integrity, but it can also affect people who exercise less frequently but more intensely, such as people who only play a sport on the weekends or have recently increased the intensity of their training.

Preventing Achilles Tendon Injuries

Now that we understand the potential injuries you can sustain to your Achilles tendons, how do we prevent them? Here are 5 tips to help you exercise safely while protecting this part of your body:

1. Warm Up Before Exercising

One of the best ways to avoid painful Achilles inflammation is by creating (and sticking to) a good warm-up routine before you exercise. Whether you’re a runner, a weight-lifter, a basketball player, or do something else to stay active, warming up is essential for both improving performance and preventing injuries. Even 10 minutes of stretching your calves and lightly jogging can help warm up the Achilles tendon, allowing it to move and stretch much more easily.

2. Cool-Down After Exercising

After you’re done with your workout, make sure to leave 10 to 15 minutes for a quick cool-down. We suggest doing more stretches of any muscle areas you were using, putting special attention on your calves. This helps your body transition from intense exercise to a resting state, which will reduce soreness and reduce the chances of a tendon injury. You can also try using a foam roller on your calves to lengthen and relax the muscles and tendons, further reducing the risk of tendonitis and other injuries. 

3. Increase Duration and Intensity Gradually

If you’re beginning a new exercise routine, it’s vital that you start slow and work your way up to longer, more intense workouts. For example, if you’re trying to get into long-distance running, you shouldn’t go for a 10-kilometre run on your first day. This puts massive undue stress on your body and can put more sensitive areas, such as the Achilles tendon, at risk of injury. Instead, start with a shorter, slower run, then run a little further and faster the next time. 

4. Don’t Skip the Recovery

Your body needs time to rest and regenerate after strenuous exercise, and that goes for your Achilles tendons too. Make sure to leave time for recovery between your workouts. Not only will it make exercising easier, but you’ll be much safer from tendon injuries as well.

5. Pay Attention to Pain Signals

If you’re noticing pain in your calves, heels, or ankles when exercising (beyond normal lactic acid buildup), don’t push through it. This type of pain usually indicates a problem, so we suggest talking to a physiotherapist to determine the cause and find ways to adapt your routine to avoid injuries.

When to See a Physio About Your Achilles Tendon

If you’re dealing with consistent pain from your Achilles tendon, even after taking time to rest, we strongly recommend talking to a physiotherapist. They can diagnose Achilles tendonitis, inflammation, and bone spurs, and can help you overcome these painful problems through physical therapy. 

Your physio will also offer tips on adapting your usual exercises to promote tendon recovery and share their insight on supporting the healing process between workouts. They’ll also develop a customized treatment plan to help strengthen your calf muscles, which will help reduce stress on the Achilles tendon and reduce the risk of future injuries.

We know that Achilles injuries can be painful and frustrating to deal with—but you don’t have to do it alone. When you work with us, we make your recovery and comfort the top priority, working with a personalized care plan designed to get you back on your feet as soon as possible. 

Contact us today for more info!

Disclaimer: This BLOG content is provided for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. The creators of this BLOG are not liable for any actions or decisions taken by individuals based on the information presented herein. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.

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