The Achilles tendon is the largest and thickest tendon in the body, connecting the heel to the three muscle groups of the lower leg and responsible for forward propulsion. The Achilles tendon is not only involved in rapid forward movement and jumping, but also helps fine-tune your walking posture to maintain balance. Therefore, whether you’re sprinting or walking slowly, the Achilles tendon is always at work.
Although the Achilles tendon plays a crucial role, it has the poorest blood supply in the entire body. Like other tissues, the Achilles tendon undergoes wear and tear during daily use and can repair itself, but due to its inherently poor blood supply, the healing process is slower. If the wear happens too quickly and the repair is too slow, problems arise. What is commonly referred to as Achilles tendonitis is actually not inflammation, but rather the result of long-term overuse. In mild cases, it takes at least a month to recover; in severe cases, it can take half a year or even longer to fully heal.
Next, we’ll share some tips on how to prevent Achilles tendonitis:
1 [Stretching]
One cause of this injury is physical stiffness and lack of elasticity. Tightness in the Achilles tendon at the heel can easily lead to inflammation during activity, so stretching the calves before and after exercise can improve flexibility and mobility.
2 [Technique]
Proper running technique can prevent excessive muscle tension. "Excessive overpronation" during running is a major cause of Achilles tendonitis. If you often feel pain while running, you should examine your running posture, movements, and intensity, and consider consulting a fitness coach.
3 [Footwear]
Wearing unsuitable shoes can twist the tendon or put excessive pressure on it, leading to inflammation. It’s best to choose professional running shoes based on the type of terrain and the amount of exercise.
4 [Warm-Up]
Suddenly starting to exercise without warming up can easily lead to minor tears in the tendon and initiate inflammation. Always warm up before running, especially by thoroughly stretching the calves—even if it’s just through simple movements. Control your speed and range of motion when you first start running.
Additionally, stay alert: Achilles tendonitis often occurs when you increase your running distance. If you feel slight pain, ease up appropriately and seek treatment promptly. Achilles tendonitis can be cured, but there is also a risk of damage or even rupture, so it should never be taken lightly or ignored.