Ortho Corner: Tips to avoid an Achilles injury

Spring is here, and with it, the uptick in Achilles injuries. The Achilles tendon is the largest tendon in the body, connecting the calf muscles to the heel bone. The calf muscle and tendon play a crucial role in walking, running, jumping, and can be easily injured if not properly cared for. I’ll discuss what Achilles tendon injuries are, their causes, and how to avoid them during spring activities.

What are Achilles tendon injuries?

Achilles tendon injuries are a common injury among athletes (recreational, casual, and elite) especially those who participate in sports that involve running, jumping, or sudden changes of direction. They can range from minor to severe and can include tendinitis (inflammation of the tendon) or a rupture (a tear of the tendon).

Causes of Achilles tendon injuries:

There are several factors that can contribute to Achilles tendon injuries, including:

• Overuse: Doing too much, too soon, or not allowing enough rest and recovery time between workouts or activities can put excessive strain on the Achilles tendon and lead to tendonitis.
• Improper footwear: Wearing shoes that are worn out, do not fit well, or do not provide proper support can lead to Achilles tendon injuries.
• Sudden increase in activity level: Starting a new activity or increasing the intensity of an existing one too quickly can put excessive strain on the Achilles tendon.
• Tight calf muscles: Tight calf muscles can increase the strain on the Achilles tendon and make it more susceptible to injury.

Prevention of Achilles tendon injuries:

There are several steps you can take to prevent Achilles tendon injuries during spring activities, including:

• Warm up properly: Before engaging in any physical activity, it is important to warm up properly to increase blood flow and prepare your muscles and tendons for exercise.
• Stretch regularly: Regular stretching can help improve flexibility and reduce the risk of injury.
• Gradually increase activity: It is important to gradually increase the intensity and duration of your activities to give your body time to adapt.
• Wear proper footwear: Choose shoes that fit well, provide proper support, and are appropriate for the activity you’ll be doing.
• Strengthen your calf muscles: Strengthening your calf muscles can help reduce the strain on your Achilles tendon and make it more resilient.

Achilles tendon injuries can be painful and disruptive to your daily routine. By following these tips and taking the necessary precautions, you can try to reduce your risk of injury and enjoy a safe and healthy spring and summer season.

Dr. Selene Parekh is a board-certified, fellowship-trained orthopaedic surgeon specializing in the treatment and conditions of the foot and ankle. He sees patients in New Jersey (Princeton) and Pennsylvania (Bensalem and Newtown). For more information, visit RothmanOrtho.com, or schedule an appointment today.