Injuries to the Achilles' tendon are a common problem for runners. Such an injury causes pain, both mild and severe, and can effectively end your running program if left untreated. There are treatments for the condition, but you need to accept that you may have to change your exercise regime or consult a doctor in order to fix the problem.
Identification
The Achilles' tendon connects the heel to the gastrocnemius and soleus muscles of the lower leg. These muscles cross the leg's knee and ankle joints, and the motions of the joints serve to increase the tension on the Achilles' tendon. Because of the extreme forces placed on the Achilles' tendon during fast running, when you can exert as much as 12 times your body weight in force on the tendon. The blood supply to the tendon is not high as well, leading to difficulty and the possibility of injury when not sufficiently warmed up before exercise.
History
The first reported injury to the Achilles' tendon from stress appeared about 400 years ago in the medical texts of Ambroise Pare, although the name of the tendon is much older. According to Greek myth, the mother of the hero Achilles dipped her infant son into a magical pond to make him invulnerable. His only weak spot was where she held him, just above the heel. Achilles later died from an arrow wound to that exact location.
Types
Achilles' tendinitis from running can occur in two main ways. In acute Achilles' tendinitis, the pain appears over a period of a few days and is worst at the beginning of running. The pain may ease with continued exercise and with rest following exercise. If left untreated, acute tendinitis may turn into chronic Achilles' tendinitis. In this case, the pain increases over a period of weeks or months and remains constant throughout your run. The pain or stiffness may continue even with rest.
Considerations
While stretching is an important step before running if you want to avoid Achilles' tendon injuries, there are certain stretches that may actually tendon pain. Stretches that involve the leg placed on an incline, such as where the foot is placed on a stair, can place excessive tension on the Achilles' tendon, especially in cases where the tendon is already sensitive.
Prevention/Solution
If you experience Achilles' tendinitis from running, there are some steps to take to decrease pain and to avoid a chronic condition. Decrease your running distances and intensity while in pain, and try to avoid routes with hills or other obstacles. Engage in gentle stretching after your warm-up, but do not over-stretch the tendon. After exercise, treat the painful area with ice and massage, and take an anti-inflammatory painkiller like ibuprofen or aspirin. Check your running shoes for excessive wear, and replace the shoes when necessary.
Warning
Continuing to run when your Achilles' tendon is in pain can cause a dramatic increase in your pain levels and can lead to a chronic condition of Achilles' tendinitis. If you do have pain in your Achilles' tendon, you need to decrease potentially damaging exercise in order to rest the injured tendon. You should not increase stretching, as this can put more stress on the tendon. If the pain persists, you may need to consult a doctor for physical therapy and equipment help.
Time Frame
In cases of actual tears of the Achilles' tendon, you can expect several weeks to months of treatment before the injury is repaired. A complete tear usually requires surgery, followed by up to 12 weeks spent in a cast. For a partial tear, you may avoid surgery, but the same length of time in a cast will be necessary. Even after doctors remove the cast, you will probably need to use a heel lift for up to one year to avoid re-injury. Rehabilitation will need to continue throughout this period.
