Running is an excellent way to stay in shape, reduce stress, and improve cardiovascular health. However, if you're not careful, it can also lead to injury.
Achilles tendonitis is an overuse injury that many runners experience, especially when increasing intensity or distance. It can be especially frustrating for runners because it takes time to heal; however, you can still run by following a few helpful tips.
Dr. Marque A. Allen and the Sports Medicine Associates of San Antonio team offer various treatments for issues like Achilles tendonitis, foot sprains, and high ankle sprains. They also provide tips to help you stay active with a foot or ankle injury.
The Achilles tendon connects the heel to the calf muscle. It helps you walk by moving the heel off the ground. Too much stress on the tendon causes inflammation and pain, a condition known as Achilles tendonitis.
Runners are especially vulnerable to Achilles tendonitis because of the repeated stress on the tendon. Overworking the Achilles tendon without allowing it time to heal and rest causes painful inflammation.
There are two types of Achilles tendonitis: non-insertional and insertional. Noninsertional Achilles tendonitis affects the middle of the tendon and is prevalent in active people.
Insertional Achilles tendonitis occurs where the heel and tendon meet. It's common in long-distance runners and highly active people.
The main symptoms of Achilles tendonitis are swelling, pain, and stiffness around the ankle and heel. The symptoms may worsen in the morning or after exercise.
It's difficult to stop running when you have Achilles tendonitis, especially when you enjoy it or are in the middle of training. However, pushing yourself too hard with this injury prevents it from healing or may cause a tear.
You can still run with Achilles tendonitis, but it's best to consult Dr. Allen first to ensure it's safe. How much you run and continue training depends on various factors, including the severity of the tendonitis and your pain level.
If you decide to continue running, you must make changes to ensure the Achilles tendon can heal. That usually means decreasing distance and intensity, cross-training, and adding a warm-up.
Following safety tips for running with tendonitis is crucial to avoid worsening the condition or tearing the Achilles.
At your appointment, Dr. Allen discusses progressing with training and Achilles tendonitis. He often recommends these four tips to help the Achilles heal while running:
Before taking off on a run, warm up the muscles and tissues in the legs. Start by walking before beginning to jog. Warming up increases blood flow to the Achilles tendon and improves flexibility.
After your run, cool down properly by stretching your legs and walking for a short distance to avoid re-injuring the tendons.
The key to running with Achilles tendonitis is adjusting your running routine by slowing your pace and reducing your distance. This takes the pressure off the tendon and allows it to heal.
Heel lifts in your shoes also relieve pressure on the tendon, helping it heal while you continue running.
Patience is key when it comes to Achilles tendonitis. It won't heal overnight, and it's essential to adjust your running schedule to allow the tendon to fully heal before starting a regular running schedule again.
Physical therapy is an excellent tool that helps you become more flexible while strengthening the supportive structures in the legs. Physical therapy paired with cross-training and shorter distances improves pain and decreases the chances of developing Achilles tendonitis in the future.
Call our team today to schedule an appointment with Dr. Allen for Achilles tendonitis. We have two convenient locations in San Antonio, Texas. You can also request a consultation using our convenient online booking tool.
