The Achilles' tendon, the long band of tissue that connects the muscle in the back of your calf to your heel bone, facilitates walking. With every step, the Achilles' tendon lengthens and shortens. Also called the heel cord, the Achilles' tendon works by lifting the heel. Tendon walking becomes impaired when the tissue is damaged, typically from overuse.
Causes
According to the Sports Injury Clinic, about 11 percent of all running injuries are attributed to Achilles tendonitis. A number of factors can cause the damage, including increased pressure on the tendon before it is properly warmed up and strengthened. Wearing high heels consistently over a long period of time can cause the walking tendon to shrink, making it painful when it must stretch to its full length when your heel is flat on the ground. Other causes include running up hills, not giving your legs sufficient time to recover between activities and weak calf muscles.
Symptoms
Achilles tendonitis can be acute, when severe pain strikes and then subsides with rest. The condition also may be chronic, when the pain increases over a period of time and remains painful despite home remedies. When the condition becomes chronic, you will feel pain every time you walk or run. You may develop nodules that you can feel when you touch the back of your ankle, which will be sensitive to the touch. The pain may be present after a prolonged period of inactivity, such as when you wake up in the morning.
Treatment
Rest and deep-friction massage often reduce the effects of acute tendonitis. You may need to adjust the kinds of shoes you wear or place a firm insert under your heel inside your shoes to alleviate the pain associated with chronic Achilles' tendonitis. A cast may be ordered to immobilize your walking tendon while it heals. The cast usually is provided as part of a walking boot. Steroid injections and ultrasound therapy are the next levels of treatment if the tendon continues to give you pain. Surgery to reconstruct the tendon is the last line of defense for chronic tendonitis.
Prevention
You should wear shoes appropriate to your sport to prevent walking tendon injuries. Sufficient lift and support keep your tendons from stretching beyond their abilities and ankle support keeps your feet aligned so the tendon doesn't roll or twist. Stretching appropriately before you work out warms up the tendon and can alleviate pain. Use ankle weights or resistance bands to strengthen your calf muscles to support your weakened tendons. Calf raises also are effective exercises to ward off Achilles' tendonitis.
