Achilles Tendonitis
The achilles tendon is a very thick tendon which connects the calf muscle to the heel. Throughout your training it is worked incredibly hard and injuries to it are not uncommon. Achilles tendonitis, literally meaning “inflammation of the achilles tendon,” involves the degeneration of the tendon and is particularly common in men.
Many runners make the unforgivable mistake of ignoring initial symptoms and soldiering on with their training programme hoping that the pain will pass. The use of anti-inflammatory medication may very well help to mask the discomfort but by continuing running with an achilles injury, you had might as well end any ideas you had of competing in an event.
Symptoms
- Stiffness in the achilles tendon, especially in the morning.
- Pain when trying to stand on tip-toe.
- Gradual onset of discomfort during and after exercise.
- Significant tenderness to touch the achilles.
Causes
The main causes for achilles tendonitis are very similar to that of ITB syndrome. A sudden increase in running distance or intensity can place the achilles under a level of stress that it is simply not used to, initiating an inflammatory response. Incorrect footwear with poor shock absorption and excessive pronation can also be contributory factors to an inflamed achilles, so once again there should be an emphasis on preventing the condition rather than treating it once contracted.
Prevention
This injury, once contracted, can stay with you with a long period of time so prevention is your priority. The major steps you can take to protect your achilles from injury are:
- Make sure you have the correct trainers for your running gait
- Warm up well before a run with a brisk walk
- Stretch out the calf muscles well before and after a run
- Do not increase you running intensity and /or speed too quickly
- Avoid overtraining.
Treatment
If you begin to feel a niggle in your achilles tendon, the first thing you must do is apply ice to the area and keep icing it for 48-72 hours. Even if you feel it is over the top, keep icing. You must reduce the inflammation as soon as possible. Regular stretches for the calf muscle are an important part of rehabilitation but they must be performed gently to avoid further aggravation. Professional advice irrespective of injury severity is recommended, so that your specific injury can be assessed and treatment can be administered accordingly.
For more imforamtion about other running injuries and running training and nutrtion, you might be interested in buying my book "The 
Marathon and Half marathon: A Training Guide." Click on the book cover below for more information.