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Achilles TendinitisAchilles 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 ?Achilles tendinitis is caused by stress on the achilles. More stress than the achilles can take. This typically happens when : 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 . Speedwork is fun. But when you do too much you will put too much stress on your body. 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 ! 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 ! 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 ?Massaging your achilles can help to make your achilles a bit more flexible. Putting ice on your achilles for 15 minutes will help against the inflammation. 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. Wish to have all the best running tips at your disposal ? Subscribe to the Best Running Tips Newsletter or to the Best Running Tips Blog ! Go from Achilles Tendinitis to General Running Injuries Go from Achilles Tendinitis Page to Best Running Tips Homepage Running Injuries Achilles Tendinitis | Black Toenail | Heel Spur / Plantar Fasciitis | Iliotibial Band Syndrome (ITB) | Nipple Chafing | Leg / Calf Cramps | Knee Pain | Stress Fractures | Shin Splints |
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