The Achilles tendon is a fibrous cord that connects the calf muscle to the heel. Ruptured Achilles tendons commonly result from a sudden over-stretching motion. Ruptured tendons can be either partial or complete, and surgery is often the only solution to repair a complete rupture. The National Strength and Conditioning Association says there are three phases to any injury rehabilitation, including the inflammation, repair and remodeling phases. Consult a physical therapist or physician before performing any rehabilitation exercises.
Ruptured Tendons
Over 230,000 people rupture or tear their achilles tendon each year. Ruptured tendons can be caused by overuse, poor biomechanics, sudden accidents, poor footwear and even medications. Because the Achilles tendon is responsible for bearing anywhere from three to 12 times a person's body weight, a ruptured tendon can be extremely painful and severely debilitating.
Inflammation
Inflammation occurs immediately following a ruptured tendon, due to increased blood flow accumulation to clean out the damaged tissue. The National Strength and Conditioning Association reports that rest and recovery are important during this phase. The inflammation phase can be halted by excess movement, which could hamper further rehabilitation. Therefore, exercise is not recommended during this phase. Exercisers can aid this process by applying ice to the swollen area.
Repair
Once swelling has subsided, the body enters the repair phase by replacing damaged tissue with new tissue. The National Strength and Conditioning Association reports that this new tissue is initially weak and exercise should be performed cautiously. Stretching, along with eccentric and isometric exercises, in which there is low load on the tendon, are acceptable during this phase. AchillesTendon.com recommends performing three sets of 10 to 15 repetitions of calf raises using just body weight.
Remodeling
The remodeling phase is characterized by a complete reduction of swelling, replaced tissue and increased production of muscle collagen. During this phase, the National Strength and Conditioning Association recommends that exercisers perform light, functional exercises to build strength and muscle alignment. Acceptable exercises include light-resistance weight stack machines such as the leg press and calf raise. Exercisers should focus on using light weight, high repetitions and allowing the ankle joint to work slowly through a full range of motion.
Injury Prevention
Achilles ruptures can be prevented by staying in good physical shape and maintaining a healthy weight to reduce the load placed on the tendon. Further, proper warm-up before exercise and stretching the tendon can prevent sudden tears. A resistance-training program designed to strengthen the Achilles tendon will prepare this region to handle excessive force, and proper shoes and biomechanics can prevent unnecessary torque between the tendon and ankle joint.
References
- The Mayo Clinic: Achilles Tendon Rupture
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (Eds.); 2008
- AchillesTendon.com: Everything About Achilles Tendons
