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Prevention
By Mayo Clinic staffWhile 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 cushion for your heel and should have a firm arch support to help reduce the tension in the Achilles tendon. Replace shoes that show excessive wear. 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.
References
- Achilles tendonitis. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=A00147. Accessed March 12, 2010.
- Achilles tendinitis. The Merck Manuals: The Merck Manual for Healthcare Professionals. http://www.merck.com/mmpe/sec21/ch324/ch324m.html. Accessed March 12, 2010.
- Baer G, et al. Tendon injuries of the foot and ankle. In: DeLee J, et al., eds. DeLee and Drez's Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa.: Saunders Elsevier; 2009. http://www.mdconsult.com/das/book/0/view/2079/72.html. Accessed March 15, 2010.
- Simpson MR, et al. Tendinopathies of the foot and ankle. American Family Physician. 2009;80:1107.
- Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. March 22, 2010.
- Sampson S, et al. Platelet rich plasma injection grafts for musculoskeletal injuries: A review. Current Reviews in Musculoskeletal Medicine. 2008;1:165.
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