Injuries to the Achilles tendon can be a rather painful and frustrating experience for any runner. The high injury rate is understandable if you consider the amount of strain a runner places on this tendon. It is also the most commonly injured tendon, since it weakens with age and inactivity.
Achilles Tendon
The Achilles tendon, which is the strongest and thickest tendon in the body, is vital for any kind of movement in the foot. It connects the heel to the calf muscles. By contracting the calf muscles, the Achilles tendon pushes the foot down. Each tendon is subjected to a person's entire body weight, and up to three to twelve times that during sprinting.
Achilles Tendon Injuries
The two most common types of injuries affecting the tendon are Achilles Tendonitis and Achilles Tendon Rupture. Tendonitis is caused by an irritation or inflammation of the tendon. Symptoms include a swelling pain just behind the heel due to microscopic tears in the tendon. A sudden change of pace or incline on a treadmill, or even a change in footwear, can contribute to the condition. Achilles rupture occurs when tears appear in the tendon. The rupture may be partial or full. Ruptures occur when the ankle is turned outside its normal range of motion. Sudden jerking or activation of the tendon after a long period of inactivity can also cause rupture.
Preventing Achilles Tendon Pain
As with every exercise routine, perform a warm-up at the beginning. Focus especially on the problem areas like the foot and ankle, knees, and hips. Running backwards is an effective way to warm up the Achilles tendon, though you might not want to try that on a treadmill. Don't make the incline on your treadmill too steep. Keep your hands off the handrail, because this encourages poor form -- you tend to lean forward, which puts more strain on the tendon.
Caution
If you experience Achilles tendon pain, then stop exercising and seek medical attention. A doctor will be able to diagnose the cause for pain and prescribe appropriate treatments and rehab if necessary. If you are a beginner at using treadmills, seek the guidance of a fitness professional who can provide you with proper instruction on treadmill operation, safe speed, safe incline, and duration.
