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.
At our Southern NJ clinics, we’ve treated dozens of athletes—from weekend warriors in Voorhees to high-school basketball players in Turnersville—who’ve stayed on the court just by building a few smart habits. Research published in the American Journal of Sports Medicine shows that consistent eccentric strengthening can cut rupture risk by up to 50% in high-impact sports . Let’s dive into the five best ways to keep your Achilles happy and your season intact.
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.
Quick Note on Calf Raises: Friend or Foe?
Calf raises are great, but done wrong they can overload the tendon—especially if you jump straight into heavy sets.
Start light: 2–3 sets of 10–15 slow reps, focusing on the lowering (eccentric) phase.
The British Journal of Sports Medicine found eccentric heel drops reduced re-injury rates by about 40% . For basketball and soccer players, mix in single-leg versions to mimic quick cuts on the court. If tightness or tendinitis is already an issue, our minimally invasive TenJet procedure can clear scar tissue quickly and get you back to training .
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.
Tailored for Basketball and Soccer Players
Explosive sprints and sudden direction changes are when most Achilles ruptures happen. Ease in with the 10% rule and add sport-specific drills: start every session with 5 minutes of ankle circles, lateral shuffles, and short jump-rope bursts.
We see a lot of local athletes in Woodbury Heights and Haddon Heights who prevent problems just by warming the tendon properly before pickup games.
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.
Exercises and Habits to Avoid
Some moves quietly increase rupture risk. Skip deep squats or hill sprints when your Achilles feels off—they can increase force on the tendon by 20% or more. Also avoid aggressive static stretching cold; gentle dynamic movement is safer. If you’re coming back from any calf or heel pain, our InternalBrace technique can add extra protection during recovery.
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!
Frequently Asked Questions
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Yes, when you do them slowly and focus on the lowering phase (eccentric). Fast, heavy reps without a warm-up can actually increase risk. Start with 2–3 sets of 10–15 controlled reps.
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Warm up with dynamic ankle circles and short sprints, strengthen with single-leg calf work, wear shoes with good heel support, and never play through calf tightness. Most tears we see in South Jersey happen on quick cuts and plants.
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Absolutely. Pushing off hard to run for a bus or stepping off a curb wrong can rupture a tendon that’s already been weakening from overuse or old tendinitis.
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If you have morning stiffness that eases after a few steps, pain when pushing off, or any swelling along the tendon, come in early. Catching it before a full tear usually means non-surgical or minimally invasive options.
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Listen to the small warnings. Rest or get it looked at the first time it feels tight or sore instead of “playing through it.” That one decision saves most of the athletes we treat.