5 Tips to Help Athletes Avoid Achilles Tendon Injuries

Achilles was a mythological Greek hero who was known as being the greatest of all the Greek warriors. However, he did have one weakness: his heel.

That’s why the tendon in the back of your heel, which is among the biggest and strongest in your body at about 6-10 inches long and 4-9 millimeters thick, is called your Achilles tendon.

Every year in the United States, about 230,000 Achilles injuries occur. The main injuries are a rupture of the tendon and Achilles tendonitis, when your tendon becomes inflamed and painful.

If you’re an athlete and you want to prevent an Achilles tendon problem (trust us, you don’t want to deal with a long recovery), here are five tips to help you avoid injury, courtesy of our expert team at Orthopedic Urgent Care Aventura in North Miami Beach, Florida.

Stretch and strengthen 

Your Achilles tendon is connected directly to your calf muscle, so the stronger your lower leg muscles are, the more stress they can take off your Achilles tendon. Stretching helps any part of your body warm up and get ready to start moving, so take the time for this step rather than starting your exercise or game cold. 

Building strength, stretching, and warming up gives your Achilles tendons time to adjust and be prepared, lowering your likelihood of injury.

Wear the right shoes

Wearing shoes that work well for you is vital for both your performance and protection during activities. Start by choosing athletic shoes with good cushioning in the heels. 

If you’re a runner, you should also go to a local running store to have your gait checked. This will allow you to choose the shoes that provide the right support for your situation and minimize the risk of straining your Achilles tendon.

Vary your training

If you’re doing the same repetitive movements, especially if they’re high impact such as running or tennis, you’re putting greater stress on your Achilles tendons. Mix in some low-impact activities, such as swimming or biking, to give your tendons a chance to rest while you build up other areas of your body.

Pace yourself

One of the most common causes of an Achilles tendon injury is a sudden increase in the intensity of your activity. If you want to increase the amount or intensity of a workout or training, do it gradually, adding a little each time until you reach the level you’re aiming for. Your body will thank you in the long run.

Listen to your body

Speaking of your body, listen to what it’s telling you. If you start to notice even a little pain, stiffness, or throbbing in your Achilles tendon area, take a break from your sport for a couple of days and give the pain a chance to resolve. Pushing through the irritation or pain can inflame your tendon more, leading to greater pain. 

If you’ve already experienced an Achilles tendon injury, our team at Orthopedic Urgent Care Aventura is here to help whenever you need it. Just call our office or check in online. We also accept walk-ins.