Achilles tendinitis or regular achilles pains are injuries many runners come across in their running career. Reason enough to learn more about them so you know what to look out for !
Your achilles connects your calf muscles with your heel bone.
When your achilles has to work too hard it starts to hurt. It tightens. It can feel like it is burning.
This is what they call achilles tendinitis.
In this section I'll cover the following questions :
What causes achilles tendinitis ?
How can you prevent achilles tendinitis ?
How do you treat achilles tendinitis ?
When do you go to the doctor ?
What causes achilles tendinitis ?
Achilles tendinitis is caused by stress on the achilles. More stress than the achilles can take.
This typically happens when :
You increase your mileage too much
when you increase your mileage more than is good for you, your body, including your achilles, will have to work too hard. Learn more about
increasing mileage safely
.
You do too much speedwork in your running training.
Speedwork is fun. But when you do too much you will put too much stress on your body.
You are doing more hill work than is good for you.
I live in The Netherlands, easily one of the flattest countries in the world, so not much chance for me to do too much hill work here. But on holidays, like last time I went to Tuscany, I take my chance to run in the hills. After a longer hilly run my achilles is the first one to tell me it is time for a rest day !
You overpronate
Don't know what pronation is ? Then have a good look at the
running shoes section
. When you overpronate your arch moves too far inward when your foot lands on the ground. This can cause injuries like achilles tendinitis.
How can you prevent Achilles tendinitis ?
Well, just look at the causes above and eliminate them !
Follow a safe and sound running program
Prevent excessive hill work
Check your shoes
But then we forget an important extra possibility to prevent achilles tendinitis : Making your legs stronger through stretching and strengthening.
There are some exercises you can do. Good exercises are :
Heel drops to make your achilles stronger :
Stand on a curb with the front of your feet. Then let your heels drop. Hold for a while (count slowly to five). And then lift again. Repeat.
Heel lifts to make your calves stronger :
Stand on the floor. Then lift your heels. Slowly count to five and drop your heels again. Repeat.
How do you treat achilles tendinitis ?
(Self-)Massage
Massaging your achilles can help to make your achilles a bit more flexible.
Ice
Putting ice on your achilles for 15 minutes will help against the inflammation.
Brace
A brace provides support to your hurting achilles.
When do you go to the doctor ?
When you get worse, go see a doctor. Beginning achilles pains are not a reason necessarily to immediately go to the doctor. But if your attempts to kill the pain not work, then get medical treatment.