After finishing a hard run or other sports activity you notice a pain running down the back of your lower calf and into your heel. This could be a warning sign for Achilles tendinitis.
Achilles tendinitis can be uncomfortable, but with proper preparation, it is easily preventable. So what are some of the things you can do to help prevent Achilles tendinitis?
- Warm up – A proper warm up is key to any physical activity. Besides getting oxygen and blood to your muscles, a properly structured warm up readies your mind for the activity ahead.
- Stretch & Strengthen – I will be covering stretching and strengthening exercises in a lot more detail in a future blog post; look for it later.
- Balance – Challenge your balance and maintaining it, called proprioception, will help prevent Achilles tendinitis. Try using wobble boards and Swiss balls to improve your balance.
- Plyometrics – Jumping, skipping, and bounding are explosive exercises designed to condition the muscles, tendons and ligaments in the lower leg and ankle.
- Footwear – Not many realize just how important the proper footwear is for an individual. Proper footwear helps to stabilize your ankles, and provides cushioning and support for lower legs and ankles.
- Cool down – Just as important as warming up, a proper cool down will not only help speed recovery, but gives your body time to make the transition from exercise to rest.
- Rest – As most cases of Achilles tendinitis are caused by overuse, rest is probably the single biggest factor in preventing Achilles injury. Avoid over training; get plenty of rest; and prevent Achilles tendinitis.
To learn more about Achilles tendinitis and Achilles injury, visit our comprehensive, 3 part Achilles tendinitis article for additional information.
Until next time, stay healthy, keep stretching and God bless.
The Stretch Coach