The Achilles tendon is one of the most powerful tendons of the body. It attaches your calf muscles to the heel bone and makes you walk, run, and jump. Nevertheless, this tendon might tear even with its strength when it is overstretched or in sudden strain, particularly during sports or exercise. A rupture of the Achilles tendon is a painful condition and requires months to heal, which may involve surgery or prolonged rehabilitation. The positive thing is that you can avoid Achilles tendon rupture and maintain strong and flexible legs with proper care and habits.
This article explains simple and effective ways to protect your Achilles tendon and lower the risk of injury during exercise.
1. Warm Up Before Every Workout
Lack of warm-ups is one of the factors that result in Achilles tendon rupture. Working out without warming up leaves your muscles and tendons hard and thus more likely to tear.
Always take at least 10 minutes to warm up before running, jumping, or any other activity that is strenuous activity. Begin with light jogging or brisk walking, then some light stretching in your calves, ankles, and hamstrings. The proper warming-up exercises enhance the flow of blood and also promote flexibility to enable your Achilles tendon to withstand more stress safely.
2. Stretch and Strengthen Your Calf Muscles
Strict calf muscles cause additional strain on the Achilles tendon. Frequent stretching of the muscles makes them loose and less strained on the tendon. Flexibility can be improved by using simple exercises such as calf stretches against the wall or dropping heels on the staircase.
Exercises to strengthen are also important. Attempt toe lifts; stand on your toes and gradually lower your heel. This tightens your calves as well as your Achilles tendon. Perform them regularly to build stamina and minimize the chances of rupture when making sudden movements.
3. Increase Intensity Gradually
An abrupt increase in the intensity of workouts is a significant risk factor for tendon injuries. The faster you are running or the heavier your lifts are getting, doing this excessively may overload your Achilles tendon.
Adhere to the 10 percent rule: raise the intensity or duration of your workouts by no more than 10 percent in a week. This slow development allows time to safely adapt your muscles and tendons. Pay attention to your body and take a rest when experiencing tightness or pain in your calves or heels.
4. Wear Proper Footwear
Your tendons of Achilles are significantly preserved by the kind of shoes you wear. Shoes of low quality or with deterioration may decrease the heel support and overstretch the tendon. Wear supportive and well-cushioned shoes that are designed to be worn during a particular activity or sport.
As a runner, you should ensure that your shoes are supported by a good heel and are shock-absorbing. High heels or flat shoes should not be worn in the long term, as they may shorten or overstretch the tendons. Switching shoes after a few months is also the solution to prevent injuries with tired soles.
