Possible Diagnosis: Achilles Tendinitis

Symptoms

• Pain and stiffness along the Achilles tendon, especially in the morning or after activity.

• Swelling or thickening of the tendon.

• Pain may intensify during running or after prolonged activity.

Types

• Insertional Tendinitis: Pain where the Achilles tendon attaches to the heel.

• Non-Insertional Tendinitis: Pain along the length of the tendon.

Causes

Achilles tendinitis is caused by overuse of the Achilles tendon, which connects the calf muscles to the heel bone. It occurs commonly in athletes who engage in repetitive, high-impact activities like running and jumping.

• Overuse: Repetitive stress from running or jumping can lead to microtears in the tendon.

• Tight calf muscles: Tight or inflexible calf muscles can strain the Achilles tendon.

• Sudden increase in activity: Rapidly increasing training intensity or volume can overload the tendon.

Where It Occurs For Track and field athletes

• Distance runners are highly susceptible due to the repetitive impact on the tendon during running.

• Jumpers (high jump, triple jump, long jump) often strain the tendon during takeoff and landing phases.

rehabilitation phases

Phase 1 (0-2 weeks)

• Goal: Reduce pain and inflammation.

  • Rest and Ice: Rest from high-impact activities and ice the tendon for 15-20 minutes, multiple times a day.

  • Gentle stretching: Begin gentle stretching of the calf muscles to reduce tension on the Achilles.

  • Heel lifts: Use heel lifts in shoes to reduce strain on the tendon.

Phase 2 (2-6 weeks)

• Goal: Strengthen the Achilles and restore flexibility.

  • Eccentric calf raises: Slowly lower your heels off a step to stretch and strengthen the Achilles tendon.

  • Calf strengthening: Include single-leg calf raises to target the tendon.

  • Range of motion exercises: Stretch the Achilles and calf muscles with wall stretches and resistance band work.

Phase 3 (6-12 weeks)

• Goal: Prepare for return to sport.

  • Plyometric exercises: Gradually introduce low-impact plyometrics like jump rope or single-leg hops.

  • Sport-specific drills: Slowly increase running intensity, starting with shorter distances and progressing to full-speed running.

prevention tips

• Calf Strengthening: Regularly perform eccentric heel drops and calf raises to keep the Achilles tendon strong and flexible.

• Proper Warm-up: Always warm up the calves and Achilles tendon with dynamic stretches before running or jumping.

exercise videos