Achilles pain and injury is also commonly seen in those that have adopted the minimalist running style of landing on the forefoot, especially with those that quickly changed running styles. Several research studies have reported an increased incidence of Achilles and foot injuries with this type of foot strike. Those with a history of problems to the Achilles would be advised to consider the risks of changing to barefoot or minimalist running.
Since strong calf muscles can reduce the load transmitted to the Achilles with every running stride, strengthening the calf muscles is a critical piece of treating or preventing Achilles injury. Research shows that eccentric exercise, or emphasizing the lowering portion of a calf raise, is especially important in treating Achilles pain.
Additionally, while many will naturally try to stretch the calf and Achilles, stretching can aggravate an already sore Achilles tendon. So avoid repetitive or vigorous stretching and save it for later in the recovery process when it can be performed without pain. With the association of Achilles injuries with foot pronation, orthotics may also help when returning to running.
More: How Triathletes Reduce Their Risk of Running Injuries
For the triathlete, a springtime investment in smart training choices and strong calf muscles can prevent missing those important summer races. Follow this advice before the warning signs from your Achilles turn into a larger, more chronic problem.
Eccentric Calf: Keeping knees straight push up on both legs. At top of motion transfer to single leg and slowly descend. Try 3 to 4 sets of 15 to 20 repetitions.
More: 9 Tips to Avoid Injuries All Season Long
Soleus Calf Raise : Use the hamstring curl machine (pictured) or soleus machine. Slowly raise and lower heel. Complete 3 to 4 sets of 10 to 15 repetitions.
*All exercises should be taken to point of muscle burn. Add or subtract weight and repetitions as needed. These exercises are not intended to replace an evaluation by a sports medicine professional.
More: 7 Embarrassing Triathlon Injuries
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