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Prevention
By Mayo Clinic staff
To help prevent an Achilles tendon injury, gently stretch your Achilles tendon and calf muscles before taking part in physical activities. Perform stretching exercises slowly, stretching to the point at which you feel a noticeable pull, but not pain. Don't bounce during a stretch. To help the muscle and tendon absorb more force and avoid injury, try exercises that strengthen your calves.
To further reduce your chance of developing Achilles tendon problems, follow these tips:
- Avoid activities that place excessive stress on your Achilles tendons, such as hill-running and jumping activities.
- If you notice pain during exercise, rest.
- If one exercise or activity causes you persistent pain, try another.
- Alternate high-impact sports, such as running, with low-impact sports, such as walking, biking or swimming.
- Maintain a healthy weight.
- Wear well-fitting athletic shoes with proper cushioning in the heels.
- Ham P, et al. Achilles tendinopathy and tendon rupture. http://www.uptodate.com/home/index.html. Accessed June 19, 2009.
- Mercier LR. Achilles tendon rupture. In: Ferri FF. Ferri's Clinical Advisor 2009. Philadelphia, Pa.; Mosby Elsevier: 2009. http://www.mdconsult.com/das/book/body/144262599-3/854154771/1701/15.html#4-u1.0-B978-0-323-04134-8..50004-5--subchapter10_244. Accessed June 19, 2009.
- Achilles tendon rupture. In: DeLee JC, et al. DeLee and Drez's Orthopaedic Sports Medicine. 2nd ed. Philadelphia, Pa.: Saunders Elsevier; 2003. http://www.mdconsult.com/das/book/body/144262599-3/854154771/1103/1152.html#4-u1.0-B0-7216-8845-4..50032-6--cesec351_4702. Accessed June 19, 2009.
- Laskowsi ER (expert opinion). Mayo Clinic, Rochester, Minn. June 22, 2009.
