Achilles tendonitis is one of the most common overuse injuries from running. Your Achilles connects the two major muscles in your calf to your heel bone. Inflammation occurs when your tendon is forced to work too hard and tightens. Be careful if your Achilles is inflamed -- continuing to run on it can cause it to tear or rupture. If you have heel pain, discontinue running and consult a doctor.
Causes
Achilles tendonitis has many possible causes. Fatigued or tight calf muscles may be the root of your Achilles problems because either condition transfers too much of the running burden to your tendon. Overtraining, increasing mileage too quickly or not stretching properly can all contribute to the situation. Excessive speed work or hill running both stretch the Achilles more than other types of running, so both are possible culprits. If you overpronate as you run, meaning your feet rotate too far inward, you have a higher risk for Achilles tendonitis. Shoes that are inflexible and cause your Achilles to twist, or shoes that are worn out, also raise the risk for this condition.
Treatment
The first line of defense when you develop Achilles soreness is to quit running until the issue resolves. Even running on a soft surface like grass can worsen your condition. Take anti-inflammatory medications and ice your calf area for 15 to 20 minutes several times daily. If you have tight calf muscles, self-massage with a heat-inducing oil or cream may help. Rub semicircles away from any knotted tissue three times daily. Also consult a doctor, especially if your condition doesn't improve with self-treatment within two weeks.
Warning
If you continually stress an inflamed Achilles tendon by running, the likely result will be a tear or rupture. Over time, if you continue to run with an inflamed Achilles tendon and are lucky enough not to suffer a tear or rupture, a covering of scar tissue may develop. This covering is less flexible than your tendon, which will set you up for future injuries.
Recovery Tips
Avoid running or other weight bearing exercises until you are pain free and can do calf raises without pain. When you return to running, choose a level and firm surface, such as a high school track or a dirt road that does not have gravel or rocks. Warm up prior to your run by walking for five to 10 minutes prior. Gently stretch your calf muscles after each run. Also wear proper shoes. If you overpronate, wear motion-control shoes or orthotics to help alleviate the problem. Also ease into your running program slowly. Especially avoid hill running, speed work and long runs at first.
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