Üost stress, stiff running shoes, lack of flexibility - when the Achilles tendon hurts, the search for the cause begins. Along with the dreaded Runners Knee and Shin Splints, Achilles tendonitis is one of the most common running injuries. Why is it so? Find out how Achilles tendonitis or Achillodynia develops, why you should stretch your Achilles tendon and which home remedies help here.
The Achilles tendon is the strongest tendon of the human body, but especially for runners it is the weak point par excellence. Incidentally, it owes its name to the hero Achilles from Greek mythology, whose only vulnerable spot was his heel. In the running scene, the name still says it all: because a large proportion of running enthusiasts regularly struggle with pain in the Achilles tendon and may have to take a break from training or even end the competition season early. In numbers: In the population, 3 to 4% of people suffer from Achilles tendon pain - in the running scene, the figure is as high as 40%.
"The Achilles tendon is the strongest tendon in the human body".
The Achilles tendon connects the calf muscles to the heel bone and starts around the middle of the lower leg. Even though it is our strongest tendon, it is also the least elastic. With a length of about 20-25cm, it forms the bridge between the foot and the lower leg. Without it, stretching the foot and thus normal gait would be inconceivable.
The Achilles tendon provides the necessary momentum on the running track: Thanks to the Achilles tendon, a power transmission from the calf muscles to our foot skeleton becomes possible. It functions like a spring, which is stretched during running and stores energy. In the next step, this energy is released again when the tendon finds its way back to its original length.
Achilles tendinitis is characterized by dull or stabbing pain in the Achilles tendon or heel bone. This pain is accompanied by start-up pain when standing up, which you may be familiar with from our plantar fasciitis article.
Your Achilles tendon hurts when you press on it? It's also not uncommon for this running injury to cause noticeable tenderness. If your Achilles tendon is inflamed, you may experience stiffness in your calf, which can extend to your ankle. Other symptoms of Achilles tendonitis include hardening in the lower calf and thickening/swelling at the tendon.
Achilles tendon pain is the result of overloading. Marathon training, the overhasty start to the running season, a sudden increase in the training load or too short regeneration times can therefore be causes of overload. Because we should not forget: With every step, our Achilles tendon absorbs many times our weight. This demands a lot from it. If the tendon can no longer function properly, it hurts. The diagnosis: Achilles tendinitis.
The most common causes of Achilles tendon irritation include:
- Short-term increase in training intensity or general overuse
- Frequent tempo
- and hill runs that severely challenge the Achilles tendon
- Foot malpositions such as overpronation
- Stiff running shoes, which cause twisting of the tendon
- Improper running shoes, especially at the heel
- Hip misalignments
- Tightness or shortening of the calf muscles
- Lack of ankle flexibility
- Incorrect running technique such as one-sided forefoot running
Your Achilles tendon hurts? When it starts to pinch, you should start with the right therapy, because at this point the progression of Achillodynia can be stopped and at the same time the healing of the Achilles tendon can be accelerated. So what you should take to heart:
Take a break from running
You can sing a song about a sore Achilles tendon? That screams for a break from running - because if you keep putting in mile after mile, you risk more severe Achilles tendon injuries and a much longer forced break. Switch to sports that are easy on the joints, such as swimming, for one to two weeks.
Stretching the Achilles tendon with exercises:
Eccentric training is the key word here. The best treatment for Achilles tendon irritation is eccentric exercises for the calf muscles. Eccentric stretching means a yielding of the movement, i.e. a negative movement. This creates tensile stress on the collagen fibers that make up the Achilles tendon. The fibers are strengthened and the stored water is reduced. According to a study in the British Journal of Sports Medicine, patients with chronic Achillodynia showed good recovery rates with eccentric exercise. Eccentric training should be done for at least twelve weeks after the first symptoms, preferably twice a day. However, it is even better to incorporate stretching of the Achilles tendon into the training routine as a preventive measure.
Here's how: You look for an elevation like a staircase, box or curb. Both heels hang in the air and now the legs are stretched upwards. At the top, one foot is lifted off the step. The heel of the other foot is slowly lowered down to stretch the Achilles tendon. Then press back up with both feet. The most important part of this exercise is the lowering from the toe stand into the stretch, not the pushing up. Please note that eccentric training should only be on your agenda when severe pain in your Achilles tendon is passé.
Other exercises such as calf raises in a standing position or on the stairs are extremely helpful in strengthening the muscles. Or you can try the lunge: put one leg forward for the lunge position. Both heels are in firm contact with the ground. Lift upward from the lunge by extending the front knee. As you exhale, shift your weight forward over your front ankle - until you still keep your heel on the ground. You'll feel a noticeable stretch in your back calf.
Choose the right running shoes
Make sure that your running shoes support your individual movement. A running shoe should not be easy on the foot or completely relieve it of its cushioning and support work, otherwise the foot will not develop any momentum and will be all the more susceptible to complaints. Increasing the heel cushioning should also be done at most in the acute phase of Achilles tendon irritation - but under no circumstances should it be used permanently.
Optimizing running technique
Incorrect running technique can promote Achillodynia. For example, runners who are new to forefoot running complain of Achilles tendon pain. But also excessive heel running strains tendons and joints due to the unnaturally high ground pressure. Want to take a closer look at your running technique? Visit our CURREX 5-D Lab for a professional running analysis. On the one hand, your own running style will be optimized, which can work wonders in preventing Achilles tendon pain. On the other hand, you will receive tips for optimal running shoes and the appropriate insoles. We regularly receive feedback from our customers - also regarding Achilles tendon problems. We are proud that we can help them with our know-how and the CURREX RUNPRO.
Releasing plantar fascia adhesions
It is not uncommon for an adhesioned plantar fascia to play its part in Achilles tendon complaints. Just like the calf muscles, it pulls the Achilles tendon. Tightness in the plantar fascia area can be relieved with specific exercises.
Home remedies for Achilles tendon pain
First aid for acute pain of the Achilles tendon can be performed by anyone at home. These home remedies can help with Achilles tendonitis to get you back on the running track soon.
- Ice packs cool the tendon
- Curd compresses relieve discomfort and can reduce inflammation of the Achilles tendon
- Expose on a towel or pillow if the tendon is sensitive to pressure
- Castor oil is said to have an analgesic and anti-inflammatory effect: Massage the oil several times a day with circular movements in the affected area
- An Achilles tendon massage basically helps to loosen hardenings, but should in no case cause severe pain to the tendon
Don't let your inflamed Achilles tendon get in the way of your training. The following points are preventative measures to avoid unnecessary breaks in training and pain:
Running volume
It is important to increase the volume and intensity of running training carefully and with sufficient regeneration - your Achilles tendon is not the only one who will thank you for this.
Strength & Flexibility
The prerequisite for unrestricted performance of the Achilles tendon is flexible and strong calf muscles. Continuously stretching and strengthening the Achilles tendon works wonders - you'll see.
Walk barefoot
Walk barefoot regularly to challenge and massage your foot muscles.
Here are again the most important points to keep achillodynia at bay:
1. Stretching exercises. Perform eccentric training of the calf muscles. Make improvements in your flexibility and strength your goal by incorporating exercises into your workout routine.
2. review your running style. Optimize your running technique, ideally with the help of a professional running analysis. You will also find out if your running shoes and insoles meet your individual needs.
3. running workload. Adjust your running training, i.e. ensure a healthy balance between load and recovery.
