You’ve just started running, maybe you’re deep into your marathon training, or you’re slogging through the mud during an obstacle run and then you feel it: achilles tendon pain. Yeah, that’s definitely not what you signed up for!
Sometimes your Achilles tendon just gets overloaded, and you feel it right away. That sharp, nagging pain is the last thing you want when you’re in the middle of a good training session. In this article, we’ll take a deep dive into those annoying Achilles tendon pain issues: what causes them, how to prevent them, and—just as important—how to fix them so you can get back to running pain-free in no time!
Table of Contents
What Exactly Is the Achilles Tendon?
Your Achilles tendon connects your calf muscles to your heel bone and helps you push off when walking, running, and jumping. Because it has to handle a lot of force, it’s a tough tendon—but also one that’s prone to overuse!
Many runners experience overuse of the Achilles tendon, which causes pain and discomfort. Fortunately, there are several things you can do to prevent Achilles tendon pain!
Why Do You Get Achilles Tendon Pain?
There are several reasons why you might experience Achilles tendon pain while running. Often, it’s a combination of factors:
Increasing training too quickly: Your body needs time to adjust to more miles or higher intensity. Going too fast can overload the tendon.
No proper warm-up: Cold, stiff tendons are more vulnerable. That’s why it’s important to stretch and loosen up!
Worn-out or poor-fitting shoes: Running shoes or obstacle run shoes that no longer provide enough cushioning or don’t match your running style increase the risk of injury.
Poor technique or running on hard surfaces: Bad form or running on hard ground can put extra stress on your Achilles tendon. By training your technique, for example with Running ABC drills, you can prevent Achilles injuries caused by poor form.
How to Recognize Achilles Tendon Pain?
- Dull or sharp pain just above your heel
- Stiffness, especially in the morning or after rest
- Pain during or after running
- Sometimes swelling or warmth around the tendon
Difference Between Achilles Tendon Pain, Tendinopathy, and a Ruptured Achilles Tendon
Achilles tendon pain: mild overload causing dull pain during or after running. Rest, icing, and adjusted training usually help quickly.
Achilles tendinopathy: more serious tendon damage with stiffness and pain even at rest. Physical therapy, targeted exercises, and sometimes medical treatment are recommended.
Ruptured Achilles tendon: a sudden tear with sharp pain and difficulty walking. Seek immediate medical attention at a doctor or emergency room.
What to Do If You Have Achilles Tendon Pain?
During Running
If you feel pain developing in your Achilles tendon while running, stop or slow down. Walking can help reduce the pressure on your tendon. Don’t ignore the pain and keep running, as this can worsen the injury and lead to a more serious problem.
After Running
After your run, give your Achilles tendon some rest and consider applying ice or a cold pack to reduce pain and inflammation. Do gentle calf stretches, but don’t push through pain. A light massage around the area can also feel good and improve blood flow to promote healing.
Preventing Achilles Tendon Pain
Prevention is always better than cure. Build up your running training gradually and allow enough recovery time after intense sessions. Invest in good-quality shoes that fit you well and replace them regularly. Make sure to do a proper warm-up and include regular stretching and strengthening exercises in your routine. Pay attention to your running form and try to run as much as possible on soft, flat surfaces—especially if you’re prone to Achilles tendon pain.