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3 Step Path for Runners to Avoid Achilles Injury

Posted by Valerie 02/06/2016 0 Comment(s) Articles,

Achilles injuries are one of the most common sporting injuries. The location of the Achilles tendon can mean a niggle here can act as a warning system to watch how you're treating your body in general. Listen to any warning signals immediately and acting early may reduce your recovery time or rupturing your Achilles.  
 

3 Ways to prevent Achilles Inflamation

1. The best safeguard against Achilles injuries are do do stretches. Calf and Achilles tendon stiffness are often interrelated so include calf stretches too.


2. Running on soft surfaces like sand or uneven ground can be the cause of Achilles problems. Grass is ideal for running, but too soft a surface like sand may cause the heel to sink below the front of the foot when the foot hits the ground, and this overstretches the Achilles. These symptoms often go away when your run on hard ground the next day, but for Achilles sufferers, it’s a good idea to run on firmer ground.
 
3. Check the tread on your shoe regularly for signs of wear, especially on the inside of the foot - this is a sure sign of pronation. Achilles problems often occur with those who overpronate. If you overpronate consider purchasing running shoes that compensate for this. Achilles problems also tend to affect heel strikers, those that land on their heel first rather than the forefoot. If you do this consider a well cushioned motion control shoe.
 
5 Ways to treat mild Achilles inflammation
 
1. If you get a sudden inflammation of the Achilles, use an ice pack on it for 15 minutes, walk around a little, and apply it again. This reduces the inflammation and may reduce your recovery time.
 
2. Keep stretching and include strengthening exercises –
Try standing front on to a step and with only your forefoot on the step, and raise and lower yourself with your toes.
 
3. Take some time out from your running until the symptoms go away - for minor niggles this can be as little as 1 week.
 
4. If you get regular Achilles injuries it may be that you are doing too much training, too soon, when your muscles aren't prepared for it. Plan out your mileage increases and if you feel a twinge coming ease back for a few days.
 
5. In more serious cases the tendon may be ruptured rather than be inflamed. It can be difficult to distinguish between a rupture and very bad inflammation, see a doctor for a diagnosis and do not follow the steps above to treat inflammation as this will exacerbate the rupture.
 
References:

allaboutrunning.net, Running Tips from the Sri Chinmoy Marathon Team, Nirbhasa Magee and physiotherapyguide.blogspot.co.nz/2011/04/exercise-for-achilles-tendonitisinjury.html

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