Achilles Tendon Injuries in Runners

Achilles Tendon overuse injuries are common in runners. This is partly due to the large strain placed on the tendon during running.
During the push-off phase of running, the tendon is exposed to a force of up to eight times the body weight. This is close to the maximum the tendon can tolerate without rupturing.
The integrity and strength of the tendon diminish with increased age making it more susceptible to injury. 

There are 3 types of overuse injuries specific to the Achilles Tendon. 

1. Insertional Tendinitis- at the attachment point on the back of the heel
2. Paratenonitis -affects the outer layer of the cells surrounding the tendon and is common in overpronators
3. Non-Insertional Tendinitis - a degenerative noninflammatory condition 

In all types of Achilles Tendon overuse injuries, addressing any underlying weakness in the Soleus muscle of the calf is a key component of a successful treatment plan.
To evaluate calf strength, try performing 25 single-leg heel raises and assess if one side gets more tired. 
If one side fatigues before the other. that is an indication of underlying muscle weakness and imbalance which should be addressed.

This is best achieved by performing weighted heel raises 3 sets of 15 reps daily for 12 weeks.

Other tips for successful management of Achilles Tendinitis are;

• Avoid cortisone injections as they tend to weaken the tendon.
• Seeking professional treatment to have your foot type and gait assessed properly.
• If you are a midfoot or forefoot striker, try switching to a rearfoot strike. 
• Generally, avoid minimalist shoes and racing flats in favor of more stable footwear with duo density midsole and toe springs. 
• Strengthen toe muscles, as well as calf muscles. 
• Address any calf muscle stiffness with stretches. 

Shockwave therapy should only be tried after conventional methods fail. Studies suggest this therapy has comparable results to those achieved from heavy load eccentric exercises like weighted single-leg heel raises. 

Contact our rooms for further information, assessment, and treatment.