Steps on How to Avoid Achilles Tendonitis
There are several ways on how to avoid Achilles tendonitis and other running injuries. However, most runners do not know where and how to start. Often, they actually forget to review the major rules on how to prevent these injuries before they embark on their running career.
If you want to know how to prevent yourself from getting running injuries, particularly Achilles tendonitis, then below are some steps that you can use to keep away from this injury:
1. Choose an appropriate pair of running shoes
Achilles tendonitis occurs because of undue stress exerted on the tendon. One of the factors that cause stress is wearing an improper pair of shoes. Aside from that, overpronation can also trigger this condition. Thus, runners should wear a running shoe that is based on their foot type. Since overpronation occurs on runners with flat feet, they should get a motion-control running shoe and orthotics. On the other hand, high-arched runners should get cushioned-running shoes while neutral runners should get stability running shoes with ample flexibility and support. Note: Never wear any worn out running shoes.
2. Execute proper warm-up and stretching exercises before running
Tight calf muscles are one of the reasons why this injury occurs. Thus, to prevent tight calf muscles, proper warm-up and stretching exercises should be done. This will help loosen up the muscles and lessen the stress on the Achilles tendon. After doing warm-up exercises, runners should stretch their calf muscles by holding each side for 30 seconds. Repeat this technique two to three times a day to lessen the burden on the tendon.
3. Gradually increase your running program
Before you start running, you must know the principles of safe running techniques. This includes the gradual progression of your training. Runners should never increase their running frequency, intensity and distance too soon after starting. This can put too much strain on the tendon, which could eventually lead to Achilles tendonitis. Aside from that, overtraining is always avoided since it can also cause the wear and tear of Achilles tendon.
4. Have an adequate rest during and after running
Do not push your body to the limit when you are under a training program. If you feel tired, then rest for several minutes until you feel that you are ready to run again. Also, integrate rest in between your training programs. You should have at least one day rest before running for another day. However, beginning runners are recommended to get 3-days run per week only, with each session having at least one day interval from another.
5. Stretch your calf muscles after running
Again, stretch your muscles, particularly the calf muscles to prevent Achilles tendonitis. This will help cool-down your body after the vigorous running routine. Soon after your running session, you will find it more beneficial since you will feel less body pain and muscle sores.
If you want to know how to prevent yourself from getting running injuries, particularly Achilles tendonitis, then below are some steps that you can use to keep away from this injury:
1. Choose an appropriate pair of running shoes
Achilles tendonitis occurs because of undue stress exerted on the tendon. One of the factors that cause stress is wearing an improper pair of shoes. Aside from that, overpronation can also trigger this condition. Thus, runners should wear a running shoe that is based on their foot type. Since overpronation occurs on runners with flat feet, they should get a motion-control running shoe and orthotics. On the other hand, high-arched runners should get cushioned-running shoes while neutral runners should get stability running shoes with ample flexibility and support. Note: Never wear any worn out running shoes.
2. Execute proper warm-up and stretching exercises before running
Tight calf muscles are one of the reasons why this injury occurs. Thus, to prevent tight calf muscles, proper warm-up and stretching exercises should be done. This will help loosen up the muscles and lessen the stress on the Achilles tendon. After doing warm-up exercises, runners should stretch their calf muscles by holding each side for 30 seconds. Repeat this technique two to three times a day to lessen the burden on the tendon.
3. Gradually increase your running program
Before you start running, you must know the principles of safe running techniques. This includes the gradual progression of your training. Runners should never increase their running frequency, intensity and distance too soon after starting. This can put too much strain on the tendon, which could eventually lead to Achilles tendonitis. Aside from that, overtraining is always avoided since it can also cause the wear and tear of Achilles tendon.
4. Have an adequate rest during and after running
Do not push your body to the limit when you are under a training program. If you feel tired, then rest for several minutes until you feel that you are ready to run again. Also, integrate rest in between your training programs. You should have at least one day rest before running for another day. However, beginning runners are recommended to get 3-days run per week only, with each session having at least one day interval from another.
5. Stretch your calf muscles after running
Again, stretch your muscles, particularly the calf muscles to prevent Achilles tendonitis. This will help cool-down your body after the vigorous running routine. Soon after your running session, you will find it more beneficial since you will feel less body pain and muscle sores.