Overview
Running provides a great workout because it can burn a lot of calories and it keeps your heart and lungs strong. However, running can be tough on the body and cause injuries if precautions are not taken. One common injury is Achilles tendonitis. The best defense against this injury is to learn why it happens and what steps can be taken to lower the risk. Proper footwear and training principals play a large role.
Features
Running is a form of cardiovascular exercise that can burn more calories then lower intensity exercises such as walking, notes Elizabeth McLeod Sadler from Vanderbilt University. Running and all forms of aerobic exercise can lower blood pressure and cholesterol levels and improve overall feelings of well being. Some runners use the time to meditate to reduce stress. Running can be done anywhere and anytime and the only requires a good pair of shoes. However, even with all of its benefits, new runners need to train slowly and experienced runners need to keep up with healthy training habits to avoid injuries.
Considerations
The Achilles tendon is the largest tendon in the body and it is used whenever pushing off the toes, jumping or pointing the foot. This means that the Achilles tendon is worked hard when running on a regular basis. Tendons attach muscles to bone and their job is to transmit force from the muscles to the bones. With every step, the calf muscles contract and the Achilles tendon pulls on the bones of the foot to help a runner push off.
Identification
According to the American Academy of Orthopaedic Surgeons, if a runner pushes beyond physical capacity, trains too frequently, changes training surfaces, fails to warm up and/or uses improper footwear, the Achilles tendon may become inflamed and tendonitis can develop. Having weak or tight calf muscles can also place stress on the tendon. When symptoms of this injury occur it is important to start treatment right away as tendonitis can become chronic or it can lead to a more serious tear.
Symptoms
In the early stages Achilles tendonitis may cause mild pain and stiffness just when running and the symptoms may resolve when resting. Gradually the pain may get more intense and even be present when not running. The area around the calf and heel may be tender to the touch. Swelling and loss of strength and range of motion may also occur. Without treatment, stiffness and pain may become constant and if the tendon tears, the ability to walk may be hindered.
Treatment
Not running until the symptoms subside is necessary, warns the Mayo Clinic. If running is stopped early enough it may only be necessary to rest a few days. Continuing to run through the pain can make matters worse and lengthen recovery time. Ice, elevation, compression and pain medication may be necessary. A gradual return to normal running intensity will be required to avoid reinjuring the tendon. A lifelong program of stretching and strength training for the calf and shin muscles will also need to be part of the plan. If symptoms persist, a podiatrist can recommend orthotics to help correct abnormalities in the foot’s motion that may contribute to this injury.
About this Author
Lori Newell of Living Well Yoga and Fitness holds a master’s degree in health promotion. She is a certified personal trainer and yoga instructor. Newell has taught classes for the general public and those with chronic illness for 25 years. She has four books and writes for many sites and magazines, including the “International Journal of Yoga Therapy.”
