Why Achilles Tendon Problems Are Common & How To Prevent Them

Achilles tendon region

Introduction

The Achilles tendon is the strongest and largest tendon in the human body, yet it is also one of the most injury-prone. Achilles tendon problems, such as Achilles tendinitis and tendon ruptures, are particularly common among athletes, runners, and individuals with poor foot biomechanics.

In this blog, we will explore why Achilles tendon problems occur, who is at risk, and how to prevent them.

Why Are Achilles Tendon Problems So Common?

1. High Load & Repetitive Stress

The Achilles tendon connects the calf muscles to the heel bone and plays a crucial role in walking, running, and jumping. Due to its constant use and high load-bearing function, it is highly susceptible to overuse injuries.

2. Poor Foot Biomechanics

Flat feet, high arches, or improper gait mechanics can place excessive strain on the Achilles tendon, leading to inflammation and microtears over time. Podiatrists often recommend custom orthotics to correct these issues and offload pressure from the tendon.

3. Tight Calf Muscles

Limited flexibility in the calf muscles increases tension on the Achilles tendon. People who do not stretch properly before exercise are at a higher risk of developing Achilles tendinitis.

4. Sudden Increase in Activity

A rapid increase in physical activity, such as increasing running mileage or starting a new sport, can overload the tendon. This is why Achilles injuries are common among weekend warriors and new runners.

5. Improper Footwear

Wearing unsupportive shoes, especially those with inadequate heel cushioning, can contribute to Achilles tendon problems. High heels can also shorten the tendon over time, making it more vulnerable to injury.

6. Aging & Degeneration

As we age, tendons lose their elasticity and become more prone to degeneration (Achilles tendinosis). This is why Achilles tendon problems are more common in middle-aged and older adults.

7. Medical Conditions

Conditions like diabetes, rheumatoid arthritis, and obesity can weaken tendons and increase the risk of Achilles tendon injuries.

How to Prevent Achilles Tendon Problems

1. Wear Proper Footwear

Choose shoes with good arch support and cushioning. If you have biomechanical issues, consult a podiatrist for custom insoles or orthotics.

2. Stretch & Strengthen

Regular stretching of the calf muscles and strengthening exercises for the lower leg can improve flexibility and reduce strain on the Achilles tendon.

3. Gradual Progression in Activities

Increase your physical activity level gradually to prevent sudden stress on the tendon. Follow the 10% rule—increase running or workout intensity by no more than 10% per week.

4. Maintain a Healthy Weight

Excess body weight increases the load on your tendons, making them more prone to injury. Maintaining a healthy weight can reduce stress on the Achilles tendon.

5. Use Ice & Anti-Inflammatories if Needed

If you experience mild Achilles pain, rest, ice therapy, and anti-inflammatory measures can help. Persistent pain should be evaluated by a podiatrist.

6. Consider Orthotic Support

Custom orthotics can help align your feet properly and reduce excessive stress on the Achilles tendon.

When to See a Podiatrist

If you experience persistent Achilles pain, swelling, or difficulty walking, consult a podiatrist for a thorough foot assessment and treatment options like custom insoles, physiotherapy, or other non-surgical interventions.

Conclusion

Achilles tendon problems are common due to high usage, biomechanical issues, and aging. However, with proper footwear, stretching, and gradual activity progression, you can reduce your risk. If you have ongoing pain, visiting a podiatrist for a customized treatment plan is essential.