At RunX we can help you with an analysis to look at possible causes of Achilles tendon complaints.
Achilles tendon complaints
How do I recognize Achilles tendon complaints?
The Achilles tendon always seems to come with complaints when you are just training well. You are just in your schedule and then suddenly there is that annoying complaint that makes running (almost) impossible. As a runner you naturally want to train, but with this complaint rest is important for your recovery.
Achilles tendon complaints are often caused by a lack of strength in the calf muscles or muscle chain. It is therefore always good to do strength-enhancing exercises preventively or during recovery. Let the pain guide you, so don't overdo it! The Achilles tendon responds well to eccentric contractions. Here you tense the muscle but gradually let the muscle become longer. This happens when you stand high on your toes and the heel gradually sinks to the ground.
Although the complaint is usually caused by too often, too hard and too fast, there are also other possible causes. It is therefore important to find the cause. At RunX we can help you with an analysis to look at possible causes:
- Weak or shortened calf muscles;
- Overload;
- Overly mobile or stiff ankles;
- Leg length discrepancy;
- Overpronation (too much inward tilting of the ankle);
- Bad or worn shoes;
- Recovery-slowing diseases such as diabetes, obesity;
- Bone spur (growth) at the tendon attachment.
Example
Here we see some forms of an Achilles injury:
At the top of the normal tendon
Below that is the so-called tendonitis. Here we often feel a painful thickening on the tendon. With this condition, exercises aimed at eccentric contraction often prove effective. Do at least 2 times daily over 3 series of 12 repetitions.
With tendinosis, small bumps are visible on and around the tendon.
The rupture requires immediate medical (surgical) intervention. This injury is not often seen in running.
What to do in case of Achilles tendon complaints?
Although Achilles complaints can sometimes drive you to despair, 80% of runners with a chronic Achilles tendon complaint recover completely. Physiotherapy, exercises, angelic patience and a Spartan discipline will eventually help you get back on your feet. The following exercise has been proven effective
Eccentric contractions
Performing eccentric contractions (see video) of your calf muscles has a positive effect on the development of strength and flexibility in your calf muscles. In addition, damaged fibers recover faster and this improves the condition of your Achilles tendon. In the video, Tobias shows you how to do this
To perform eccentric contractions of the calf muscles:
- Stand with both forefeet on a step. You may hold the railing for balance.
- Walk both feet smoothly to your toes.
- Lift your right leg and slowly lower your left foot until your heel is under the step (the movement your calf muscle makes is called an eccentric contraction).
- Place your other foot next to it and repeat the exercise (12 times).
- Then do the same exercise with the other leg 12 times
Do 3 series in this way, preferably twice a day. It requires the necessary discipline, but for a good recovery this exercise should be done for at least 12 weeks.
It is important that you only start running again when you can walk without pain. In that case, resume running training very gradually. In the meantime, also work on strength and flexibility for your calves.
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