Achilles tendon pain prevention and cure

Achilles tendonitis, one of the most common injuries by runners and walkers.

Running is an approachable and popular, but unfortunately also an impact-prone sport. Both recreational runners and competitive runners face injuries sooner or later. Research shows that Achilles tendon pain is a common ailment among walkers and runners.

The cause is often a combination of several factors that can eventually lead to a unpleasant Achilles tendinitis. In the worst case, the tendon may even tear off completely.

Address the cause

For acute pain, anti-inflammatories and ice may provide temporary relief, but they do not address the real cause. After all, prevention is better than cure, but how do you prevent this Achilles tendon pain now? Or if you are already dealing with them, how are they curable? We would like to give you some important tips.

Promoting blood flow

An important factor in preventing and treating Achilles tendon pain is the degree of vascularization, or blood flow. The Achilles tendon is the thickest and strongest tendon in the body. Unlike muscles, tendons have weaker blood flow. Reduced blood flow to a tendon when loaded can be enough to trigger irritation. If this irritation is not taken seriously, the consequences are corresponding. A proper warm-up and cool-down is essential because it ensures that blood flow to the Achilles tendons is stimulated. That may sound incredibly boring, but believe us, you will definitely get a return on investment.

Falke Achilles sock

German sock manufacturer Falke has developed a medical sock specifically for athletes with Achilles tendon problems. On the inside of the sock are small silicone nubs at the level of the sides of the heel and Achilles tendon. Thanks to these studs, blood flow is additionally stimulated locally while running.

Flexibility and reinforcement

Due attention to stretching and strengthening the Achilles tendon and calf muscles will help keep the entire chain strong and flexible. For example, use steps for eccentric calf exercises. After a few days of practice, you will soon notice a difference while running.

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Flexible connective tissue

Since most sports enthusiasts do not have the luxury of being extensively massaged after every workout or cannot go to a kiné every time, you can easily apply myofascial therapy at home. With a foam roller, you massage yourself to loosen muscle tissue and surrounding connective tissue (fascia). Painful tension of the muscles and tendons can be reduced with this. By foam rolling for a few minutes a day, you also loosen adhesions of connective tissue. Supple connective tissue allows your muscles and tendons to glide more smoothly past each other. A Hypervolt massage device can also promote smooth connective tissue.

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“A tendon is like a leather belt, you have to keep it flexible too or it will crack and tear.”

Foam rolling: a love-hate relationship

Foam rolling can be done before, during, or after your training to promote recovery and eliminate waste faster. You can also use the foam roller on days when you are not running. Preventive. In fact, many runners only use the foam roller for short periods of time when injured or on the advice of the kiné. However, it is advisable to regularly pull out the roller, even if only for a few minutes while watching your favorite series on Netflix.

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Free app with exercises

No idea how to get started with foam rolling and fascia training? No worries! Download the free Blackroll App with exercises for your whole body.

BLACKROLL APP

Balanced training structure

Building up your kilometers too quickly or too many fast workouts right after each other can have negative effects on the strain on your Achilles tendon. A proper and balanced training routine is therefore important.

Did you know that building muscle is much faster than building the load capacity of tendons? This often causes most injuries. Load capacity is difficult to measure, however, so you must learn to listen to your body carefully. Perhaps you’ve ever wondered why long-distance runners don’t peak until later in life. Part of the answer lies in the improved load capacity of tendons.

Invest in good shoes

Your running and walking shoes also play an important role in the (over)loading of your Achilles tendon. Shoes that are not tailored to your unique running profile or shoes that are worn out significantly increase the risk of injury. Are you a forefoot, midfoot or heel runner? Do you need shoes with a higher or lower drop? These are all important factors to consider.

Doubting whether your current shoes are the right ones? Or are you not sure if they might already be worn out? Then make an appointment with our advisors right away and bring your current shoes with you.

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Medical advice

Don’t be stubborn and raise the alarm in a timely manner when your “achille” is bothering you. For serious complaints or injuries, it is always advisable to see a sports doctor or kiné. The sooner you address the cause, the sooner you will be rid of it.