When it comes to staying fit and active, exercise is key. But what if some exercises could actually do more harm than good, especially when it comes to your Achilles tendon? Unfortunately, certain exercises can put unnecessary strain on this vital tendon, potentially leading to injuries and discomfort. Here, we’ll discuss the top 10 exercises to avoid for the Achilles tendonitis.
Understanding the Achilles Tendon
This tendon is named after Achilles, a character in Greek mythology who was invulnerable except for his heel, where his mother held him while dipping him in the River Styx.
Here are basic facts about the Achilles tendon.
- Located in the back of the heel.
- The strongest and largest tendon in the human body.
- It connects the calf muscles (the gastrocnemius and soleus muscles) to the heel bone (the calcaneus).
- It plays a crucial role in various activities. For example walking, running, jumping, and standing on tiptoes.
- Facilitates the movement of the foot and provides stability to the ankle joint.
Common injuries to the tendon are: Achilles Tendinitis, Achilles Tendinosis, Achilles Tendon Rupture, Insertional Achilles Tendinopathy, and Non-Insertional Achilles Tendinopathy.
YOU Must Avoid These Exercises with Achilles Tendonitis
Strength Training:
1. Deep Squats:
While squats are great for building leg strength, going too deep can put excessive stress on your Achilles tendon.
Stick to shallow or parallel squats to reduce the risk of injury.
2. Single-Leg Deadlifts with Poor Form:
Single-leg deadlifts can be beneficial for balance and stability. However, improper form can place undue stress on your Achilles tendon.
Focus on maintaining a straight back and keeping your movements controlled.
3. Walking Lunges with Heavy Weights:
While lunges are effective for targeting your lower body, adding heavy weights can increase the load on your Achilles tendon, putting you at risk for injury.
Stick to bodyweight or lighter weights for safer lunges.
4. Leg Press Machine with High Foot Placement:
Placing your feet high on the leg press machine can overstretch your Achilles tendon, potentially leading to injury.
Keep your feet positioned lower on the platform to reduce strain.
Plyometrics:
5. Plyometric Exercises:
While plyometrics are excellent for power and agility, exercises like box jumps and depth jumps can place excessive strain on your Achilles tendon. These exercises often incorporate sudden changes in movement that irritates the tendon.
Choose gentler alternatives like lateral hops or medicine ball throws.
6. High-Impact Cardio:
Activities like jumping jacks, jump rope, and high-intensity interval training (HIIT) can pound your Achilles tendon, leading to overuse injuries.
Opt for low-impact alternatives like swimming or cycling instead.
7. Explosive Jumps Without Proper Warm-up:
Jumping without a proper warm-up can shock your Achilles tendon, increasing the risk of strain or rupture. Therefore, always start with a dynamic warm-up to prepare your muscles and tendons for explosive movements.
Other:
8. Calf or Heel Raises on a Raised Surface:
Performing calf raises on a raised surface like a step or curb can hyperextend your Achilles tendon, increasing the risk of strain or rupture. Stick to flat ground or use a stable platform.
9. Hill Sprints:
Running uphill increases the demand on your Achilles tendon, especially during the push-off phase. If you’re prone to Achilles issues, opt for flat terrain or incorporate gradual inclines into your runs.
10. Ballet-style Releves:
While ballet dancers make it look effortless, repeatedly rising onto your toes (releves) can strain the back of your heel, especially if you’re not trained in proper technique. If you’re not a dancer, skip this move to avoid injury.
Remember, listening to your body is crucial. If you experience any pain or discomfort while performing these exercises, stop immediately and consult a healthcare professional. It’s better to modify your workout routine than to risk a serious Achilles tendon injury.
What worsens Achilles tendonitis?
Achilles tendonitis can worsen when you do activities that put a lot of stress on your Achilles tendon. Here are some things that can make it worse:
- Overuse:
- Doing too much exercise or activity without enough rest can strain your Achilles tendon and make it hurt more.
- Sudden Increases in Activity:
- If you suddenly start doing more intense or frequent exercise, like running longer distances or increasing the intensity of your workouts, it can strain your Achilles tendon and lead to more pain.
Improper Footwear:
- Not wearing the right shoes with the correct support can put extra strain on your Achilles tendon and make it hurt more.
- If you have flat feet, you are more prone to having Achilles tendonitis. Therefore, it’s crucial to have proper support.
- Tight Muscles:
- Muscles that are tight, especially in your calves, can pull on your Achilles tendon and make it more painful.
- High-Impact Activities:
- Doing activities that involve a lot of jumping or sudden movements, like basketball or tennis, can strain your Achilles tendon and make it worse.
- Poor Form or Technique:
- Using incorrect form or technique when exercising, such as not warming up properly or not stretching before activity, can increase your risk of injuring your Achilles tendon.
- Ignoring Pain:
- Ignoring pain or pushing through it when you feel discomfort in your Achilles tendon can make the injury worse.
- It’s important to listen to your body and give yourself time to rest and heal if you start to feel pain.
- The pain often described is sharp pain.
By avoiding these things and taking steps to protect your Achilles tendon, you can help prevent tendonitis from getting worse and promote healing. If you’re experiencing persistent or severe pain in your Achilles tendon, it’s important to see a doctor or healthcare provider for proper diagnosis and treatment.
What is the fastest way to heal Achilles tendonitis?
Healing Achilles tendonitis takes time and patience, but there are steps you can take to speed up the process and promote recovery. Here are some tips for accelerating healing:
Rest: Give your Achilles tendon time to rest and heal by avoiding activities that aggravate the pain. This may mean reducing or temporarily stopping high-impact exercises like running or jumping.
Ice Therapy: Apply ice to the affected area for 15-20 minutes several times a day to reduce inflammation and alleviate pain. Make sure to wrap the ice pack in a cloth to protect your skin.
Compression: Use a compression bandage or sleeve to apply gentle pressure to the Achilles tendon, which can help reduce swelling and provide support during activities.
Elevation: Elevate your leg above heart level whenever possible to encourage blood flow and reduce swelling.
Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter medications like ibuprofen or naproxen can help alleviate pain and reduce inflammation. Always follow the recommended dosage and consult with a healthcare professional if you have any concerns.
Physical Therapy: Work with a physical therapist to develop a tailored exercise program focused on stretching and strengthening the Achilles tendon and surrounding muscles. Gradually reintroduce activities as your tendon heals.
Orthotic Inserts: Consider using orthotic inserts or heel lifts in your shoes to provide additional support and reduce strain on the Achilles tendon.
Proper Footwear: Wear supportive shoes with good cushioning and arch support to reduce stress on the Achilles tendon. Avoid high heels and shoes with inadequate support.
It’s important to listen to your body and avoid pushing through pain during the healing process. If your symptoms persist or worsen despite conservative treatment measures, consult with a healthcare professional for further evaluation and treatment options, which may include more advanced interventions such as corticosteroid injections or surgery in severe cases.
The Takeaway
In conclusion, protecting your Achilles tendon is essential for maintaining an active lifestyle. By avoiding these 10 exercises and opting for safer alternatives, you can reduce the risk of Achilles tendon injuries and keep moving with confidence. Your Achilles tendon will thank you for it!
References
- von Rickenbach KJ, Borgstrom H, Tenforde A, Borg-Stein J, McInnis KC. Achilles Tendinopathy: Evaluation, Rehabilitation, and Prevention. Curr Sports Med Rep. 2021 Jun 1;20(6):327-334. doi: 10.1249/JSR.0000000000000855. PMID: 34099611.
- Silbernagel KG, Hanlon S, Sprague A. Current Clinical Concepts: Conservative Management of Achilles Tendinopathy. J Athl Train. 2020 May;55(5):438-447. doi: 10.4085/1062-6050-356-19. Epub 2020 Apr 8. PMID: 32267723; PMCID: PMC7249277.
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