The Achilles tendon, which gets its name from the Greek mythological hero, is the largest tendon in the human body. This tendon connects the calf muscle to the heel bone and can support more than 1,000 pounds of pressure. Athletes at all fitness levels frequently injure this part of their body. Achilles tendonitis hampers your golf game, causing pain when walking on the course or swinging your club. Achilles injury prevention offsets this painful, sometime debilitating, condition.
Causes and Symptoms
Achilles injuries are sudden tears and inflammation in the area between the calf and heel. According to the University of Michigan Health System website, causes of tendon injury include overuse of Achilles tendons, tight calf muscle and tendons, intensification of sports activity, improper shoes and sudden movements. Symptoms of an injury include mild pain that gradually worsens, sluggish legs, stiffness that disappears after warm-ups and swelling. Avoid Achilles injury by following a few simple steps.
Wear Right Shoes
Wear shoes appropriate for your activity to prevent Achilles injury. Find shoes with the right cushioning to support your arches and absorb shock from movements. Replace shoes when they wear out and no longer provide needed support to the foot and heels. Use arch supports in your shoes for additional injury prevention. Visit stores that specialize in athletic footwear and find the right shoes for the contours of your feet and your physical activity. Golf shoes are designed to provide support, absorb moisture and prevent stress on your heels.
Warm Up and Stretch
Warm up. Stretch calf muscles and Achilles tendons daily to maintain or improve flexibility. Before and after your exercise routine, warm up and stretch at least 10 minutes. March in place for a few minutes to prepare the body for stretches. Toe raises train muscles to withstand force and loosens these muscles to prepare them for activity. Perform heel dips on an aerobics step or stairs. Slowly lower one heel at a time and hold for a few seconds. Switch to other heel. Do at least 10 repetitions of this exercise.
Vary Routine
Achilles injuries occur because of overusing the muscles. Include a variety of activities in your exercise routine. Golfers and tennis players add activities like Pilates and aerobics to work all muscle groups. An all-around workout prevents stress on one muscle group. Purchase exercise DVDs that feature exercise routines for participants in specific sports activities.
Listen to Your Body
Listen to your body. Rest if your pain level increases in your Achilles tendon. Soreness is common with physical activity, but pain is an indication that you need rest and may be overtraining. Use ice and heat therapy to reduce inflammation and over-the-counter pain medication for relief. Visit the doctor if pain does not go away and worsens after a week.
About The Author
Based in Tucson, Ariz., Cicely A. Richard has been writing since 1996. Her articles have been published in the “Arizona Daily Star” newspaper and “ForeWord Magazine.” Richard earned Bachelor of Arts degrees in English and journalism from Louisiana State University.
