Achilles tendon pain while running is more common than you think. But what causes this pain and how can you prevent it? Our physiotherapist will explain and offer practical tips for managing Achilles tendon pain while running.
The causes of Achilles tendon complaints when running
Achilles tendon problems often develop gradually and are usually the result of overuse. This is a common injury among runners. The Achilles tendon connects your calf muscles to your heel bone and is subjected to significant forces with every step. This can be especially problematic if you suddenly train too much or too intensively.
Common causes of Achilles tendon pain while running include:
- Overload by building up your training too quickly
- Incorrect walking technique or foot position deviations
- Poor warm-up or not enough stretching
- Poor footwear with insufficient cushioning
- Shortened or stiff calf muscles
Want to know the exact cause? Our physiotherapist will thoroughly examine your complaint and look at your gait and exercise habits.
How do you prevent Achilles tendon pain when running?
Prevention is better than cure, especially when it comes to Achilles tendon problems. Fortunately, with a few smart adjustments, you can significantly reduce the risk of pain and injury. Our physiotherapist summarizes the most important tips for you:
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Build up your training gradually
Trying too hard too soon is one of the biggest causes of Achilles tendon problems. Never increase your training distance or intensity by more than 10% per week. Give your tendons time to strengthen.
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Wear good running shoes
Don't run in worn-out shoes. Choose shoes with sufficient cushioning and good arch support. Not sure about your shoes? Get advice at a specialty running store.
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Always do a proper warm-up and cool-down
Prepare your muscles and tendons for the load by starting with a gentle warm-up and dynamic stretching exercises. Finish your workout with gentle stretches for your calves and Achilles tendon.
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Work on the strength and flexibility of your calf muscles
Strong and flexible calf muscles reduce tension on your Achilles tendon. Exercises like eccentric calf raises help strengthen the tendon and increase its resilience.
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Pay attention to your running technique
Incorrect running technique or foot position can put extra strain on your Achilles tendon. Do you often walk on your toes or do you buckle your ankles? Our physiotherapist can analyze your running technique and provide tailored advice.
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Recover sufficiently between your workouts
Listen to your body. Are your calves stiff or sore? Take extra rest or choose an alternative workout like cycling or swimming.
Want to be sure you're doing it right? At Fysi, we'll work with you to assess your running style, footwear, and training. This way, we'll help you prevent Achilles tendon problems and keep enjoying your run.
Make an appointment for physiotherapy for Achilles tendon complaints
Don't let Achilles tendon pain keep you from moving too long. The sooner you address it, the sooner you'll be able to run without pain again. Schedule a physical therapy appointment for Achilles tendon pain today. We'll work together on your recovery!
Do you recognize yourself in these complaints or would you like advice?
Please feel free to contact us, we're happy to help!