Self-management

Prevention

To reduce your chance of developing Achilles tendon problems, follow these tips:

  • Stretch and strengthen calf muscles. Stretch your calf until you feel a noticeable pull but not pain. Don't bounce during a stretch. Calf-strengthening exercises can also help the muscle and tendon absorb more force and prevent injury.
  • Vary your exercises. Alternate high-impact sports, such as running, with low-impact sports, such as walking, biking or swimming. Avoid activities that place excessive stress on your Achilles tendons, such as hill running and jumping activities.
  • Choose running surfaces carefully. Avoid or limit running on hard or slippery surfaces. Dress properly for cold-weather training, and wear well-fitting athletic shoes with proper cushioning in the heels.
  • Increase training intensity slowly. Achilles tendon injuries commonly occur after an abrupt increase in training intensity. Increase the distance, duration and frequency of your training by no more than 10 percent weekly.
Aug. 02, 2017
References
  1. Maughan KL. Achilles tendinopathy and tendon rupture. https://www.uptodate.com/contents/search. Accessed June 26, 2017.
  2. Achilles tendon rupture. American Academy of Orthopaedic Surgeons. http://orthoinfo.aaos.org/topic.cfm?topic=av0003. Accessed June 26, 2017.
  3. Li Q, et al. Minimally invasive versus open surgery for acute Achilles tendon rupture: A systematic review of overlapping meta-analyses. Journal of Orthopaedic Surgery and Research. 2016;11:65.
  4. Zhang H, et al. Surgical versus conservative intervention for acute Achilles tendon rupture: A PRISMA-compliant systematic review of overlapping meta-analyses. Medicine. 2015;94:1.
  5. Functional rehabilitation. American Academy of Physical Medicine and Rehabilitation. http://www.aapmr.org/about-physiatry/conditions-treatments/musculoskeletal-medicine/functional-rehabilitation. Accessed June 27, 2017.
  6. Barfod KW, et al. Nonoperative dynamic treatment of acute Achilles tendon rupture: The influence of early weight-bearing on clinical outcome. Journal of Bone and Joint Surgery. 2014;96:1497.