1. The Weak Spot
The Achilles tendon is the long ligament that runs from the bottom of the heel to the calf. It is a weakness for many runners and athletes, just as it was for the Greek god Achilles who derived the weakness when his nurse held him tightly by the heel. While the tendon can be stressed occasionally, most chronic conditions are a result of simple over use and inattention. Once the tendon becomes inflamed, you want to give it time to heal or it will turn into a persistent painful problem.
2. Keep Your Achilles Tendon Supple
Always stretch the Achilles tendon, even if you've never had any problems with it. Stand about 18 to 24 inches away from a wall and lean into the wall with your hands. Bring one leg up with knee bent and stretch into it, leaving your other foot flat on the floor. That pulling you feel in the back of your ankle is the Achilles tendon. Another good stretch is done on a step. Stand on a step with the balls of your feet and either balance or hold onto something while you lower your heels. Stretch the tendon before, after and during your run. Never bounce on the Achilles tendon during stretching.
3. Build it up
Take off some of the pulling and strain on the Achilles tendon by adding support in your shoes. A hard sole insert can keep the tendon stiff as you run. Very soft shoes that stretch out the tendon even more within the shoe as you run will aggravate an inflamed tendon. Wear hard soled shoes with a heel whenever you are not running or working out.
4. Massage the Calf Muscles
While the tendon can be sensitive to the touch when it is inflamed, light massage can help to relieve the swelling by pushing fresh blood and oxygen to the area. The most vulnerable piece of the long tendon is the part that is directly behind your ankle. Typically very little, if any fat is there to protect it. Rub around the area instead, working your way up the calf, which responds much better to massage.
5. Use icy hot Therapy for Swollen Tendons
Sometimes the pain will just put you down. To keep running on a swollen Achilles tendon is to risk a rupture, then you won't be running, or walking, anywhere for three to six months. When you are off your feet, lie down and elevate them slightly. Rest the affected tendon on an icepack. Use a towel to protect your skin; after 10 minutes, switch to a heating pad for ten minutes, and then use the ice again.
