The definitive guide to one of the most common running injuries:
Another treatment option is strengthening the calf muscles with eccentric strength exercises, which apply load to the calf muscle while it is lengthened.
To do this: Find a stair or raised platform . Place toes on the stair and let heels hang off. Use the railing to lift up onto your toes, then lower your weight down very slowly so that your heels fall below the level of the stair. You can start with one leg at a time, using the other foot for balance. Then progress to both legs at the same time.Don’t start running again until you can do toe raises without pain.
Metzl suggests staying away from high-impact, weight-bearing exercises while your Achilles tendinitis is healing, and trying low-impact activities like swimming, pool running, or cycling in a low gear instead.To prevent the recurrence of Achilles tendinitis, it’s important to strengthen the muscles in your calves and feet. “The stronger the muscles, the less the loading force is on the tendon,” Metzl says.
Stretching your calves is also key for prevention. One of the best stretches for the Achilles is also the simplest. Stand on the balls of your feet on stairs, a curb, or a low rung of a ladder. Drop both heels down and hold for 10 seconds. To increase the intensity of the stretch, keep one foot flat and lower the other heel. Then switch legs.Achilles tendinitis is also linked to overstriding or when your foot touches down in front of your body.
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