How can I prevent Achilles tendinitis?
Say “yes” to shoes with good cushioning in the heel and firm support for your arch. Warm up before activity and stretch—in the morning and before and after exercise. This helps loosen your calf muscles to reduce tension on the Achilles tendon. You can also strengthen your calves by rising on the balls of your feet and slowly lowering again to the count of ten.
Things you should say “no” to are starting new activities too quickly, doing the same activity all the time (overstresses certain muscles and tendons), or suddenly adding more intense elements (like hills) into your running routines. Your tissues are stressed with new exertion, so your body needs sufficient rest to recover and rebuild after placing extra demands on it. The best tip is to make all changes gradually.
One more thing: wearing high heels all the time can lead to shorter and tighter Achilles tendons, which makes them more prone to damage when you switch to flatter styles.
For more prevention tips, or to find treatment for an existing Achilles problem, call Ankle and Foot Specialist of New Jersey at (908) 222-8980 for an appointment at our office, located at the border of South Plainfield and Edison, NJ.