Pain in the Achilles tendon, sometimes referred to as Achilles tendonitis, is a common injury among runners. The tendon serves as a bridge between the heel and upper leg muscles and consequently bears great stress from the impact of running. Healing, prevention and a little patience are all necessary to keeping your Achilles tendon strong.
Identification
The Achilles tendon connects the bottom of the heel bone to the top end to the calf muscle. Pain in this tendon results from swelling of the surrounding sheath in which the tendon moves. Swelling can create tightness between the sheath and the tendon, leading to friction and pain. If pinching the tendon between the heel and calf produces pain, Achilles tendonitis is likely.
Causes
Many Achilles injuries result from a minor strain that continued use exacerbates. An improperly stretched calf muscle, sudden speed work, increased hill training and insufficient postrun stretching are usually the likely culprits. Running shoes with stiff soles can also produce stiff calf muscles and, likewise, result in Achilles pain.
Treatment
Initial treatment of an Achilles injury should include applying ice packs directly on the tendon. Some commercial ice packs provide for direct access to the tendon, although homemade ice packs, frozen bags of peas or cold wet towels are sufficient. Anti-inflammatories can help alleviate some swelling, and you should rest for a number of days--up to two weeks or more for severe injuries.
Return to Running
After suffering an Achilles tendon injury, approach the return to your regular running regimen with care. Running on soft surfaces, such as a new track or sand, can allow the heel to sink too far and strain the tendon. Even if you don't experience pain, ice the tendon after a run and follow it with a heating pad at bedtime. Finally, initially reducing your hill work can decrease the amount of stress you place on the tendon during your first few days back.
Prevention
Stretches are important for preventing future injury, but you should avoid them during recovery. Hamstring and calf stretches are particularly helpful in loosening the muscles that depend to a large extent on the Achilles tendon. Traditional hamstring stretches on the ground are effective for that muscle, and wall push-ups help loosen the calves.
