Achilles Tendinitis

What is it?

Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone. It is a condition that can cause pain, swelling and weakness of the Achilles Tendon. This joins your heel bone to your calf muscles. The exact cause of Achilles Tendinopathy is unknown. It is thought to be caused by repeated stress on the tendon which can lead to weakening and fraying of the tendon fibres. As the tendon tries to heal itself it can become thickened and can form nodules or a lump in the tendon. [1] [2]
If not managed appropriately and there is ongoing strain or damage to the tendon, there is a risk the tendon itself could rupture, causing a painful injury that may need surgical repair.

A number of factors may increase your risk of Achilles tendinitis, including:

• Your sex. Achilles tendinitis occurs most commonly in men.
• Age. Achilles tendinitis is more common as you age.
• Physical problems. A naturally flat arch in your foot can put more strain on the Achilles tendon. Obesity and tight calf muscles also can increase tendon strain.
• Training choices. Running in worn-out shoes can increase your risk of Achilles tendinitis. Tendon pain occurs more frequently in cold weather than in warm weather, and running on hilly terrain also can predispose you to Achilles injury.
• Medical conditions. People who have psoriasis or high blood pressure are at higher risk of developing Achilles tendinitis.
• Medications. Certain types of antibiotics, called fluoroquinolones, have been associated with higher rates of Achilles tendinitis. [1]

While it may not be possible to prevent Achilles tendinitis, you can take measures to reduce your risk:

• Increase your activity level gradually. If you're just beginning an exercise regimen, start slowly and gradually increase the duration and intensity of the training.
• Take it easy. Avoid activities that place excessive stress on your tendons, such as hill running. If you participate in a strenuous activity, warm up first by exercising at a slower pace. If you notice pain during a particular exercise, stop and rest.
• Choose your shoes carefully. The shoes you wear while exercising should provide adequate cushioning for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace your worn-out shoes. If your shoes are in good condition but don't support your feet, try arch supports in both shoes.
• Stretch daily. Take the time to stretch your calf muscles and Achilles tendon in the morning, before exercise and after exercise to maintain flexibility. This is especially important to avoid a recurrence of Achilles tendinitis.
• Strengthen your calf muscles. Strong calf muscles enable the calf and Achilles tendon to better handle the stresses they encounter with activity and exercise.
• Cross-train. Alternate high-impact activities, such as running and jumping, with low-impact activities, such as cycling and swimming.