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The result was that most of the test subjects were completely pain-free by the end of the program. The patients followed a twelve-week training plan in which they did twice daily eccentric strengthening exercises for the gastrocnemius and soleus. The study examined 26 patients who suffered from Achilles tendinosis. It can help ease the pain or even completely eliminate it.Ī study published in the British Journal of Sports Medicine demonstrated the positive effects of eccentric strength training. Try eccentric strength training: lengthening of specific muscles under load. Plus, you run the risk of doing major damage to your Achilles tendon, which can interrupt your training for months. If you have been suffering from Achilles tendon problems for some time, then you should definitely take a break from running.Ĭontinuing to run while in pain is not going to make you any stronger or faster. Pronation (where the foot rolls inward)Īchilles Tendinitis Treatment Eccentric Strength Training Reduces Pain.

Poorly fitting shoes (especially the heel cap).

Increasing your training volume too much or too quickly.

The most common causes of Achilles tendon problems are: Again, dorsiflexion is an action of the ankle, not “the foot.” When the “foot is flexed” like a kickboxing push-kick, the proper term is dorsiflexion. This movement is a function of the ankle (not the toes). The proper term for “pointing the toes” like a ballerina is plantar flexion. We commonly say “point your toes” or “flex your foot,” but these are not anatomically correct terms. That’s like lifting a barbell several times your own weight, hundreds of times in a row! When you run, your Achilles tendon pushes against the force of your own body weight and gravity. This movement is essential for pushing off when walking or running. The main function of the Achilles tendon is to extend the ankle (plantar flexion). There are several risk factors t hat can lead to Achilles tendon problems. What Are The Causes for Achilles Tendon Pain?

A shortened calf muscles pulls on the hard and tight Achilles tendon.

The inflamed and triggered muscles react by hardening and shortening when any motion is detected in the area.

While most runners are inclined to “stretch the pain away,” stretching is actually contraindicated because:

A thickening and stiffening of the Achilles tendon.

What Is Achilles Tendinosis?Īchilles tendon pain that persists for weeks or even months can lead to Achilles tendinosis, a chronic pain. The pain usually subsides as the run continues, but then spikes again a few hours afterwards. At the beginning of a run, the pain can be quite intense. Most people experience the highest level of pain when they wake in the morning. The area above the heel is usually extremely sensitive to pressure. Runners who suffer Achilles tendinitis feel stiffness in the calf, through the ankle, and into the heel. The Achilles tendon, which is also called the “calcaneal tendon,” is a band of connective tissue which connects the calf muscles to the calceneus (the bone that juts out at the bottom of your heel). 4 More Calf Exercises That Help With Achilles Tendinitis.Other Benefits of Achilles Tendon and Calf Exercises.Eccentric Strength Training Reduces Pain.What Are The Causes for Achilles Tendon Pain?.