The Achilles tendon, named after Achilles, the ancient Greek hero of the Trojan War, is the tendon that connects the heel to the muscles in the lower leg. Achilles was practically unstoppable except for one spot on his heel, thus the name. When you contract your calf muscle, you're stretching the Achilles tendon. Similarly, running, walking and jumping are supported by the Achilles tendon,which makes it susceptible to your entire body weight. When in motion, this impact can multiply up to three -12 times your body weight. Incorrect posture or form, wearing improper footwear, accidents or sports injuries can weaken the Achilles tendon. However, taking steps to strengthen the Achilles tendon can prevent injury.
Step 1
Stretch regularly, especially before and after a workout. To do so, get into a push-up position, life your hips up to make an upside down "V" shape with your body. Bring your hips and body forward until you are balancing on the balls of your feet. Slowly press one heel into the floor. You should feel a slight stretch in your calf. Alternate feet and repeat on both sides two to three more times.
Step 2
Exercise regularly. Like muscles, tendons need to be conditioned. Try calf raises to strengthen the leg muscles and Achilles tendon. If you are unsure how to do an exercise, ask a trainer or gym staff person to assist you. Exercising incorrectly can cause injury.
Step 3
Wear appropriate shoes. Wear shoes that are comfortable and made to address any issues you may be having with your feet (i.e. low or high arches, bunions, etc.) If a pair of shoes does not come with a contoured insole, add an artificial insole such as those made by Dr. Scholl's.
Step 4
Do aerobic exercises before strengthening exercises. Leg muscles act as shock absorbers to protect the Achilles tendon during aerobic exercises. This process conditions the Achilles tendon. Strengthening exercises such as weight lifting, are to be done to the point of exhaustion. If they are done first, the Achilles tendon cannot adequately support your weight during aerobic exercises.
Step 5
Maintain a healthy weight that is appropriate for your body type and frame. Reducing the amount of excess weight your body has to carry can reduce the likelihood of injury. Get a moderate amount of exercise and follow a healthy diet.
