When you walk, the forces borne by your feet are about one and one-half times your body weight. When you’re running, it can be three or four times your weight. When you jump, forces can exceed eight times your body weight.

Achilles Tendonitis

The Achilles tendon runs down the back of the leg and connects to the calf muscle to the back of the heel. It can become inflamed due to overuse or inflexibility. Young people tend to strain the Achilles just above the heel, whereas when we age, the strain is felt higher up, closer to where the tendon connects to the calf. An inflamed Achilles may feel tender and stiff.

Causes:

Running or over-exertion will tighten the calf muscle. When the muscle becomes too tight, it disrupts normal foot biomechanics and the Achilles becomes strained and inflamed. Suddenly increasing your level of activity or running up hills too quickly can lead to inflammation of the tendon. If this level of activity is maintained despite the pain, the inflammation can result in a partial tear of the tendon. In time, a portion of the tendon will die and the remaining, weakened tendon can easily rupture.

Treatment:

Reduce or stop any aggravating activities. Take an anti-inflammatory, such as ibuprofen, two or three times a day. Massage the Achilles with ice several times a day. In some cases a 1-2cm heel lift will reduce the tension in the tendon. If the pain persists after 10-14 days you should see a doctor, sports-orientated physical therapist or podiatrist.

New Balance recommends:

Have a New Balance Fit Specialist assess your foot mechanics and recommend the appropriate shoe. If you tend to over-pronate look for shoes that contain stability or motion control features. If you tend to under-pronate make sure you are in a neutral shoe.

Prevention:

Stretching is essential in prevention of the tight calf muscles and tight tendons that lead to Achilles tendonitis. It is best to stretch your tendon after your activity (eg. running). This way the tendon is warm and much more receptive to a slow and gradual stretch. Never stretch to the point of pain. Consider switching to a firm, motion-control shoe in order to limit rear foot motion and over-pronation, and make certain that there isn’t any pressure or rubbing from your shoes on the Achilles tendon.

Activity Restrictions:

You do not want to run through Achilles tendonitis. Even the mildest strains can turn into a partial or complete rupture, which can lead to permanent damage.

This information was developed in collaboration with:

Dr. Howard D. Green

Grandview Business Centre

#306 – 2626 Croydon Drive

phone 604 560-5588

web: www.drhowardgreen.com