Not stretching the calves properly, excessive hill running or speed work, both of which stress the Achilles more than other types of running, can bring on Achilles tendinitis.
To help prevent Achilles tendinitis stretching the calf muscles is important. Wearing the right shoes and orthotics to address any biomechanical abnormality is important to help normalise the strain on the tendon. Rest until the Achilles is pain free, then ease back into any running or walking program. Avoid hill work, speed work and sand.
Remember to incorporate rest into your future training schedule.
- Reduce activity to pain free activity only.
- Correct foot mechanics with orthotics to normalise strain on the tendon.
- Strapping and temp heel lifts may be required to unload the Achilles tendon.
- Stretch both calf muscles and Achilles tendon at least twice a day.
- Do not stretch if it is painful