While it may not be possible to prevent Achilles
tendinitis, you can take
measures to reduce your risk: Increase your
activity level gradually.
If you''re just beginning an exercise regimen, don''t feel like you have to be
marathon-ready in record time. Starting slowly will help you determine your
limits and follow a sensible exercise program. Take it easy.
Avoid
activities that place excessive stress on your tendons, especially for
prolonged periods. If you participate in a strenuous activity, warm up first by
exercising at a slower pace. If you notice pain during a particular exercise,
stop and rest. Choose your shoes carefully. The shoes you wear
while exercising should provide adequate cushion for your heel and should have
a firm arch support to help reduce the tension in the Achilles tendon. Replace
shoes that show excessive wear. If your shoes are in good condition but don''t
support your feet, try arch supports in both shoes. Stretch daily.
Take the time to stretch your calf muscles and Achilles tendon in the morning,
before exercise and after exercise to maintain flexibility. This is especially
important to avoid a recurrence of Achilles
tendinitis. Strengthen your
calf muscles. Performing exercises such as toe raises, especially with
a slow return to the ground after each toe raise, trains the muscle-tendon unit
to withstand more loading force. Cross-train. Alternate impact
activities, such as running and jumping, with low-impact activities, such as
cycling and swimming.