Achilles Tendon: Tips and Insights for Runners to Prevent Injury and Improve Performance
Dear runners,
Are you tired of experiencing pain and discomfort in your Achilles tendon? This common injury can be frustrating and debilitating for runners, but there are steps you can take to prevent it. Here are 10 things runners can do to avoid injuring their Achilles tendon:
Stretch before and after running: Stretching can help increase flexibility and reduce the risk of injury. Focus on stretching your calf muscles, which are connected to the Achilles tendon.
Increase mileage gradually: Avoid sudden increases in mileage, which can put extra strain on the Achilles tendon.
Wear proper shoes: Make sure you're wearing shoes that provide adequate support and cushioning. Avoid shoes that are worn out or don't fit properly.
Cross-train: Incorporate other types of exercise into your routine, such as cycling or swimming, to reduce the strain on your Achilles tendon.
Incorporate strength training: Strengthening exercises, such as calf raises, can help improve the strength of the Achilles tendon.
Use proper running form: Make sure you're using proper running form, which can help reduce the strain on your Achilles tendon.
Avoid overpronation: Overpronation, or rolling your foot inward excessively while running, can increase the risk of Achilles tendon injury. Consider getting fitted for orthotics to correct this issue.
Take breaks: If you're experiencing pain or discomfort in your Achilles tendon, take a break from running to allow it to heal.
Ice and elevate: If you do experience Achilles tendon pain, ice the area and elevate your foot to reduce swelling and inflammation.
Listen to your body: If you're experiencing pain or discomfort in your Achilles tendon, don't push through it. Rest and allow your body to heal.
By following these tips, you can reduce your risk of experiencing Achilles tendon injury and continue to enjoy running pain-free. Happy running!
Sincerely,
Todd Fluck, L.Ac.
South Jersey Sports Acupuncture