5 Best Ways Athletes Can Avoid Achilles Tendon Rupture

The Achilles tendon, connecting the calf muscles to the heel bone, is the body's largest tendon. This crucial tendon facilitates the downward pointing of the foot and propels movements like running and jumping. Withstanding immense strain, it endures forces of up to ten times a person's body weight during physical exertion. Beyond that, you can expect an Achilles tendon rupture.

Surprisingly, despite its strength and resilience, it is also the most frequently injured tendon in the lower extremity. Athletes, in particular, are susceptible, with high injury rates annually. 

This elevated risk is obvious in sports like basketball, running, and soccer. Given this vulnerability, athletes must adopt precautionary measures to prep their bodies and avert potential issues.

Though it's impossible to entirely eliminate the risk of it, there are effective techniques that can significantly diminish the likelihood.

Tendon Rupture: What Causes It?

A ruptured Achilles is often triggered by a sudden movement that places excessive strain on the tendon. This type of injury is frequently observed during sports participation, particularly in activities that involve abrupt stops, starts, and pivots. 

Sports like squash, tennis, basketball, football, and soccer are commonly associated with Achilles tendon tears due to their dynamic nature.

However, it's important to note that it can occur outside of the realm of sports. Everyday actions like tripping, misjudging a step while descending stairs, or inadvertently stepping into a hole and twisting the ankle can result in such injuries.

Certain Achilles rupture medications, such as specific antibiotics and steroid injections targeted in the area, have the potential to weaken the tendon. This weakening effect can elevate the risk of a tear occurring.

Ways to Manage and Prevent Bursting of the Achilles Tendon

Severe injuries can result in pain even when you're standing. Due to the tendon's robust nature as a thick cord of connective tissue, the healing process after strain demands a significant amount of time. 

As a result, preventing a ruptured Achilles tendon is considerably simpler than dealing with its consequences. Consider these five recommendations provided by Prime Foot and Ankle Specialists to steer clear of Achilles pain or potential trauma.

1. Strengthen and Stretch

Incorporate regular calf stretches into your routine, like pulling your toes towards your shins or letting your heels hang off a stair's edge. Maintain each stretch for 15 to 30 seconds. Utilizing a foam roller on your calf can also relax muscles and prevent excessive tension that might strain your Achilles tendons.

Engage in calf-strengthening workouts such as seated or standing calf raises. These anti-ruptured Achilles tendon exercises bolster the capacity of your muscles and tendons to absorb more force, reducing the risk of injury. Consult with our doctors to determine the most suitable exercises for your needs.

2. Gradual Progression in Workouts

Avoid escalating the mileage of your runs or the intensity of your workouts too rapidly, as this could elevate the risk of injuring your Achilles tendons. Instead, adopt a gradual approach by incorporating around 10% additional intensity, duration, or distance each week. Rushing into high levels of activity is a recipe for discomfort and potential ruptured Achilles.

Prior to commencing your workouts, ensure you warm up adequately. Dedicate 5-10 minutes to a light jog, brisk walk, or a sequence of jumping jacks and lunges. This preliminary warm-up boosts circulation to your Achilles tendons and calf muscles, enhancing their preparedness for the upcoming exertion.

3. Use Appropriate Footwear

Choose running or athletic shoes that offer ample cushioning in the heel area. Additionally, it's beneficial to have your gait assessed at a local running store. It ensures you're equipped with footwear that offers optimal support, reducing the likelihood of a ruptured Achilles tendon. As your shoes begin to show signs of wear, promptly replace them to uphold adequate support.

Furthermore, if you engage in running activities, be discerning about the surface you run on. Opt for a softer trail or track over concrete surfaces. Running on concrete can elevate the risk of straining your Achilles tendons.

4. Diversify Your Workout Routine

If your activities involve running, dancing, or kickboxing, it's essential to recognize that your joints and tendons, including your Achilles tendons, can undergo considerable strain. To mitigate it and hasten ruptured Achilles recovery, incorporate some low-impact workouts into your weekly routine to offer your body some relief.

Engage in activities like swimming, utilizing the elliptical trainer, or using a rowing machine. These options enable you to maintain your fitness regimen without subjecting your Achilles tendons to excessive risk of injury.

5. Prioritize Rest when Pain Arises

Should you detect any slight discomfort, stiffness, or pulsating sensation in the rear of your heel and ankle, it's advisable to take a brief hiatus from running or other high-impact exercises until the soreness subsides.

Continuing to exert yourself despite the discomfort could potentially exacerbate the Achilles rupture or tendon irritation and heighten the chances of developing long-term tendinitis.

Seek Guidance from Skilled Professionals

Surgery becomes a consideration when non-invasive treatments prove ineffective. The choice to undergo surgery hinges on various factors, including the extent of discomfort, its impact on your daily life, your existing lifestyle, and your response to prior therapies. But don’t let it reach this point. Remedy your condition now. 

Working closely with your medical practitioners, you can thoroughly assess these factors to ascertain what is the most suitable route to not only regain your physical well-being but also to metaphorically "get back on your feet."

Reach out to Prime Foot and Ankle Specialists today for expert insights into foot and ankle conditions like Achilles tendon rupture. Don't endure pain silently — seek treatment and relief!