Your Health Defenders

Health Blog


Achilles Tendonitis Prevention Tips

Are you an athlete or a physically active individual? Physical activity is critical as you endeavor to lead a healthier life. Unfortunately, it comes with injury risks, some that impact your activity level, such as Achilles tendonitis. An immediate visit to Sports Medicine Associates of San Antonio for diagnosis and treatment is recommended when you experience symptoms such as pain, skin that is warm to the touch, stiffness or tenderness more so in the morning, tight calf muscles, swelling, and limited range of motion. This is because Achilles tendonitis worsens with activity, noting that overuse is the main culprit behind the injury.

The Achilles tendon is the longest tendon connecting your heel bone to the calf muscles. It is actively used as you run, jump, walk, or undertake activities that push your toes up. Its structure weakens with age, leaving you more susceptible to injuries, which is common with runners. Among the measures to help avoid Achilles tendonitis includes:

Proper footwear

The shoes you wear for dinner dates are not the best for morning runs, which goes beyond the practicality. You need to invest in appropriate footwear per activity undertaken. This ensures your foot, heels, arches, and ankles are cushioned and remain stable throughout your activity. The footwear facilitates proper pressure distribution, alleviating tension that can be excessive and result in injury. As you pick the footwear, look beyond your unique taste and style to ensure you invest in an option offering the needed support following the physical activities in mind.

Revise your technique

Your technique could be behind the recurring sprains and strains and could lead to Achilles tendonitis. Balance is among the critical aspects you need to master as you strive to minimize injury risks. Measures like warming up and cooling down are easily overlooked, yet they are crucial not just for muscle and joint injury prevention but also in preparing your heart and lungs.

Cross-training is advisable, which entails alternating between high-impact and low-intensity activities. As you think about increasing the intensity of your workouts, do it gradually. This helps prepare your muscles and joints, limiting the risk of overuse that leads to injuries. With the correct technique, you can efficiently manage the most strenuous activity without increased injury risk, making it easier to remain active.

Strength training

Strong and flexible muscles are at the center of all injury prevention measures. Strengthening your calf muscles improves the Achilles tendon and calf’s ability to handle stress from physical activities, minimizing overuse and injury chances. Exercises such as calf raises can help strengthen your lower leg muscles. It helps if you also take on strength training targeting the lower back and shoulders.


You want to keep going and hit your goals, but knowing when to take a break can’t be overlooked. If you experience pain or other signs of an injury, you must rest to avoid aggravating the situation. Overtraining does not just result in burnout. It increases injury risks which can force you out for a more extended period than it would take to rest to facilitate self-repair.

Right diet

Your diet is critical in sustaining your activity level and not just considering your energy levels. It also impacts injury risks, especially considering inflammation. Increasing anti-inflammatory-rich food items such as proteins in your nutritional plan helps lower injury chances. A healthy diet also facilitates the production of elements, including collagen and elastin, which strengthen your ligaments and tendons.

Achilles tendonitis and other injuries can stand between you and the physical activity strategy you have planned to lead a healthier life. The good news is that Achilles tendonitis is preventable and, with prompt diagnosis, easily manageable. Contact Marque Allen, DPM, FACFAS, today for more on Achilles tendonitis.