Stop Achilles Tendon Pain in Its Tracks
Expert Tips for Healing Your Heel
Achilles tendon pain is a common issue that can affect runners and others with everyday foot strain. The Achilles tendon, the largest tendon in the body, connects the calf muscles to the heel bone and plays a vital role in walking, running, and jumping.
When this tendon becomes irritated or inflamed, it can lead to discomfort ranging from mild soreness to severe pain that hinders movement. Let’s explore the causes of Achilles tendon pain, how proper footwear and insoles can provide relief, and exercises to help strengthen and heal the tendon.
What Causes Achilles tendon Pain?
Achilles tendon pain often stems from overuse or excessive strain on the tendon. Some of the most common causes include:
Sudden Changes in Activity Level – Increasing training intensity too quickly without proper conditioning can overload the tendon.
Tight or Weak Calf Muscles – Limited flexibility in the calf muscles can increase strain on the Achilles tendon, making it more prone to injury.
Improper Footwear – Shoes that lack adequate heel support or cushioning can contribute to tendon stress. Wearing worn-out running shoes or unsupportive casual footwear can also be a factor.
Flat Feet or High Arches – Certain foot arch types can cause the Achilles tendon to work harder, leading to inflammation and pain.
Age – The Achilles tendon naturally weakens with age, making older individuals more susceptible to tendonitis and injury.
The Role of Shoes and Insoles in Achilles tendon Pain Relief
Wearing the right shoes and insoles can make a significant difference in reducing Achilles tendon pain and preventing further injury. Here’s what to look for:
Shoes with Good Heel Support – Opt for shoes with a slightly elevated heel (see below) and adequate cushioning to reduce stress on the Achilles tendon. Running shoes with a structured heel cup and shock-absorbing midsoles are ideal.
Arch-Supporting Insoles – Insoles designed for high arches, flat feet, or overpronation can help distribute pressure more evenly and prevent excessive strain on the Achilles tendon. John’s Run/Walk Shop offers a variety of insoles from Powerstep and Currex to accommodate a range of arch types.
Proper Fit and Cushioning – Ensure your shoes fit well and provide ample cushioning in the heel area. Avoid shoes that are too tight or lack flexibility.
Does Shoe Heel Drop Affect the Achilles tendon?
Wearing the right shoes can make a significant difference in reducing Achilles tendon pain and preventing further injury. One important factor to consider is the heel-to-toe drop, which refers to the height difference between the heel and forefoot in a shoe.
A higher heel-to-toe drop (typically 8-12 mm) can help reduce strain on the Achilles tendon by slightly elevating the heel and decreasing the stretch on the tendon. Shoes such as the Brooks Ghost or On Cloudsurfer can help in this respect.
On the other hand, shoes with a low or zero drop (0-4 mm) place the heel and forefoot at nearly the same level, which increases Achilles tendon activation and stretch. While many runners prefer lower-drop shoes, like those from Altra, for a more natural foot position, transitioning too quickly to this style without proper strengthening can lead to excessive strain and potential injury.
If you have Achilles pain, opting for a moderate-to-high heel drop can provide relief, while a gradual transition to lower-drop shoes should be done carefully to avoid overstressing the tendon.
Exercises to Relieve Achilles Pain
Incorporating targeted exercises can help strengthen the Achilles tendon, improve flexibility, and alleviate pain. Here are some effective exercises. However, if these cause the pain to worsen, stop and consult a healthcare professional.
Calf Stretch – Stand facing a wall with one foot forward and the other extended back. Keep the back leg straight and press your heel into the ground while leaning forward. Hold for 20-30 seconds and repeat on both legs.
Heel Drops (Eccentric Calf Raises) – Stand on the edge of a step with your heels hanging off. Slowly lower your heels below the step, then lift back up. Perform 10-15 repetitions to strengthen the Achilles tendon.
Ankle Circles and Mobility Work – Sit or stand and rotate your ankle in circular motions to increase mobility and blood flow to the tendon.
Foam Rolling the Calves – Using a foam roller, gently roll out the calf muscles to release tightness and reduce tension on the Achilles tendon.
Conclusion
Achilles pain can be frustrating and limiting, but with the right approach, it is manageable.
Identifying the cause, choosing supportive shoes and insoles, and incorporating proper stretching and strengthening exercises can help alleviate pain and prevent future issues. If pain persists despite these efforts, it’s best to consult a healthcare professional or podiatrist for personalized treatment options.
Take care of your Achilles tendon, and you’ll be able to stay active and pain-free for the long run!
Disclaimer: The information provided in this blog post is for general informational purposes only and is not intended as medical advice. Our recommendations should not be used as a substitute for professional medical diagnosis or treatment. If you are experiencing foot-related issues or any health concerns, we strongly encourage you to consult a qualified healthcare professional.
