To know if you're at risk
If you feel any tightness or aching sensations above your heel while exercising or performing an activity, you should immediately stop what you're doing to prevent further aggravation. "Ignoring the pain and trying to work through it will only increase your chances of rupturing the tendon," says Dillinger. Achilles tendon ruptures typically occur when the tendon becomes tired from overuse. If you feel slight pain, stay off the tendon and cool it with a bag of ice to ease the pain and reduce the inflammation of the tendon, which will lower your risk of injury. Ease back into activity after a few days to see how you feel.

Running is one way to tightening up these tendons, along with sports that require a lot of side-to-side motion, such as basketball and tennis. Mixing up your activities once in a while can help prevent any overstraining that can occur from overuse. If you participate in any of these three sports several days a week, try taking time off for a few weeks and switch to cycling or swimming. "This will give your tendons the time they need to rest, lowering your chances of incurring an injury in the future," says Dillinger.

To prevent them in the first place
Keeping your Achilles tendons flexible and strong are the best ways to avoid rupturing them as you exercise. If you feel you may be at risk, incorporate these two moves into your workout routine several times a week.

Stretch them
Runner's Stretch: Stand several feet from a sturdy wall. Place your palms at shoulder height against the wall with your fingers pointing to the ceiling. Extend your right leg behind you until it is almost straight and then plant your right heel on the floor. Keeping your back straight, slowly bend your left knee, pushing your hips toward the wall until you feel a stretch in your right calf. Hold for 20 to 30 seconds; then switch positions to stretch the left leg.

Strengthen them
Calf Raise: Stand on a stair with your feet together, heels hanging off. Place your arms at your sides or hold on to the railing for balance. Exhale as you rise onto your toes, hold briefly. Inhale as you slowly return to starting position. Perform 8 to12 reps.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed