Running can help you lose weight, improve your cardiovascular health and lower blood pressure. It can also have positive psychological benefits, such as improving self-confidence. At the same time, running is high-impact sport. People who run regularly subject their bodies to increased wear and tear that can lead to injuries. One vulnerable area for runners is the Achilles tendon. Injuries to the Achilles can have long-lasting effects.
Achilles Tendon
You use your Achilles tendon every time you take a step, walk, jump or run. The Achilles stretches from your heel bone to your calf muscles. As the largest and strongest tendon in the body, it can withstand a great deal of stress. But like any part of the body, it can only take so much punishment.
Types for Injury
Achilles tendinitis is a common injury that results in inflammation, stiffness and pain. There are two types of Achilles tendinitis, according to the American Academy of Orthopaedic Surgeons. Noninsertional tendinitis involves degeneration of the middle part of the tendon. Insertional tendinitis results in deterioration of the fibers in the lower portion of the tendon, near the heel. In the most extreme case, an Achilles tendon can rupture or tear. This results in immediate pain; it also makes walking very difficult, if not almost impossible.
Causes of Injury
Achilles tendinitis results from overuse of the tendon over time. New runners who overdo it can suffer from tendinitis. They try to run too far or too fast and not allow their bodies time to recover. Tendinitis can also occur in runners who increase their weekly mileage and don't allow their bodies time to adjust to the increased stress. A rupture results from trauma to the tendon, such as overextension. It can also result if tendinitis goes untreated.
Treatments
The first, most common-sense treatment for an Achilles injury is rest and patience. Ice and anti-inflammatory drugs should be used at the outset to help relive swelling in the tendon. The healing process may last for a long time. If you can't stand the thought of not being able to run, try a lower-impact activity while the tendon repairs itself. Swimming or even biking put less stress on the tendon and aid in its rehab, according to the American Academy of Orthopaedic Surgeons.
Prevention
A number of measures can be taken to help prevent Achilles injuries. Use proper footwear that fits well and offers strong arch support and cushioning. Include Achilles stretches as part of an extended warm-up routine before exercising. In addition, strengthen your calf muscles. This provides additional support to the Achilles tendon during exercise. And listen to your body. Ignoring the pain can lead to a more serious injury.
