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Your Achilles tendon connects your calves to your heels. As the strongest tendon in your body, it powers your movements, enabling you to not just walk but also run and jump.
While it might be the thickest tendon in your body, it’s not impervious. You can injure your Achilles, leading to calf or heel pain. At that point, you need to rest the tendon as much as possible to allow it to heal, seriously limiting your mobility.
If you want to avoid that outcome, you should be aware of a few key risk factors. William T. DeCarbo, DPM, FACFAS, and our team at Greater Pittsburgh Foot & Ankle Center specifically recommend watching out for the following five things, which all make you a more likely candidate for an Achilles tendon injury.
While we can treat any Achilles issues at our office in Wexford, Pennsylvania, we recommend watching out for these risk factors to avoid this problem in the first place.
#1: Starting a new sport
Diving straight in with a new sport might be a lot of fun, but it makes you more likely to get hurt. If you just joined a pick-up basketball or soccer league, for example, don’t make your first game the first time you lace up your sneakers.
Do your homework and research training for your new sport of choice. Stretching and strengthening your legs helps you avoid putting sudden strain on your Achilles tendon.
#2: Quickly ramping up your activity level
Even if you’ve been doing an activity for a while, your body might not be ready for a steep uptick in exertion. If you usually run a 5k, for example, don’t start logging 10ks overnight. Otherwise, you put yourself at risk for overuse injuries, including Achilles tendon problems.
As a general rule of thumb, you should only increase your activity level by about 10% in any given week.
#3: Tight calves
When your calf muscles are tight, they have a more difficult time properly supporting your Achilles. In fact, a lot of Achilles tendon-focused stretches focus on lengthening the muscles in your calves.
#4: The wrong shoes
Improper footwear for the activity puts more strain on your Achilles tendon. Don’t hike in your slip-on sneakers or run in your years-old shoes. Invest in the right shoes for your activity of choice (e.g., tennis shoes for tennis, basketball shoes for basketball) and research how frequently they need to be replaced.
#5: Bone spurs
Calf muscle tightness and Achilles tendon strain can lead to bone spurs, making the tendon pain worse. If you notice a bump on the back of your heel, talk to Dr. DeCarbo about it.
Treating Achilles tendon problems
Fortunately, if you do injure your Achilles tendon, it often heals with conservative treatment options like:
- Rest
- Ice
- Elevation
- Physical therapy
We can also fit you with custom orthotics or a walking boot to help your Achilles heal.
If your tendon issue doesn’t respond to these treatments, Dr. DeCarbo may recommend extracorporeal shockwave therapy (ESWT). This is a safe and effective option for treating the injury.
Dr. DeCarbo also offers surgical Achilles tendon repair, which might be required if you ruptured the tendon.
Fortunately, identifying and limiting risk factors can help you limit the strain on your Achilles tendon and reduce the likelihood of injuring it. If you want to talk to our team about what you can do to protect your Achilles — or if you’ve already hurt it and need treatment — get in touch. Call our office or book your appointment online today.