The Achilles tendon plays a major role in almost every activity we do on our feet – from walking and climbing stairs to jumping, running and changing direction. Because it works so hard, the Achilles is also one of the most commonly injured tendons in active people of all ages.
Recently, we’ve seen an increase in Achilles problems not just in older adults, but in younger athletes as well. As Dr. Steve Herbst, Central Indiana Orthopedics board-certified and fellowship-trained foot and ankle surgeon, shared in a recent WRTV interview, understanding how these injuries develop and how to protect this important tendon is key to long-term performance and mobility.
What Is the Achilles Tendon?
The Achilles tendon connects the calf muscles to the heel bone. It’s the strongest tendon in the body, but it is not invincible. Because it absorbs large amounts of force with each step, it can become irritated, inflamed or, in more serious cases, torn.
Common Achilles-related conditions include:
- Achilles tendinitis: inflammation of the tendon
- Achilles tendinosis: chronic degeneration from long-term overuse
- Partial tears: small disruptions in the tendon fibers
- Full ruptures: complete tearing of the tendon, often requiring surgical treatment
How Achilles Injuries Happen
Achilles injuries typically develop in two main ways:
Overuse
Repetitive stress without enough recovery time can cause irritation or microtears in the tendon. This often happens with:
- Sudden increases in training or mileage
- Tight calf muscles
- High-impact or explosive sports
- Improper footwear
- Returning to activity too quickly
Acute Rupture
A rupture typically occurs with a sudden push-off, jump or quick change in direction. Many people describe feeling a “pop” or the sensation of being kicked in the back of the leg.
As Dr. Herbst explains, younger athletes are experiencing Achilles injuries more often due to increased muscle mass, taller body types and year-round, sport-specific training schedules.
Typical Causes of Achilles Problems
Several factors may contribute, including:
- Rapid increase in activity level
- Lack of warm-up or flexibility
- Weakness in surrounding muscles
- Wearing worn-out or unsupportive shoes
- Poor biomechanics or training technique
How to Help Prevent Achilles Injuries
Stretch Regularly
Tight calf muscles put additional stress on the Achilles. Incorporate gentle calf stretching into your daily routine to maintain flexibility.
Strengthen the Lower Leg
Controlled calf raises and eccentric lowering exercises can improve tendon resilience and reduce injury risk.
Increase Activity Gradually
Follow the 10% rule when progressing your training: don’t increase distance, weight or intensity by more than 10% per week.
Warm Up and Cool Down
Before exercise, prepare your muscles and tendons with dynamic warm-ups. After activity, cool down with light stretching.
Wear Proper Footwear
Supportive shoes with good cushioning can help reduce stress on the tendon. Replace worn-out shoes regularly.
Incorporate Rest Days
Adequate recovery time allows the tendon to heal between training sessions. Year-round athletes, especially kids and teens, benefit from scheduled breaks from intense, repetitive sports.
Signs and Symptoms of an Achilles Injury
Listen to your body. You may be experiencing an Achilles issue if you notice:
- Pain or stiffness in the back of the ankle
- Swelling near the heel
- Tenderness when touching the tendon
- Weakness when pushing off the foot
- Difficulty standing on your tiptoes
Pain that increases during activity or appears lower on the tendon near the heel bone is especially important to get evaluated.
Initial Treatment for Mild Symptoms
If you suspect early Achilles irritation, start with:
- Rest: Reduce or pause high-impact activity
- Ice: Apply ice to the back of the ankle to decrease pain and swelling
- Compression: Use a wrap or sleeve if recommended
- Elevation: Keep the leg elevated after activity
If symptoms persist for more than a few days, or if you experience a sudden “pop” with difficulty walking or pushing off, it’s important to seek medical attention promptly.
When to See a Specialist
Achilles injuries can worsen quickly if ignored. Early evaluation and treatment can prevent long-term problems and help you return safely to your activities.
At Central Indiana Orthopedics, we treat foot and ankle conditions — and a wide variety of other orthopedic issues. From Achilles injuries to more complex concerns, we provide personalized care and a full range of treatment options.
Call 800-622-6575 to schedule an appointment or visit a Central Indiana Orthopedics Walk-In Clinic for recent injuries or pain — no appointment needed. Find hours and locations at ciocenter.com/services/walk-in-clinic/.