- Kieran Murray
3 Tips To Prevent Achilles Injuries
Updated: Oct 20, 2021
Achilles Tendon injuries are among the most common we see in the clinic. Here are our 3 tips to help reduce the chance of them occurring
#1 Strengthen your Calf Muscles:
The Achilles’ tendon serves as a connection for the calf muscle to the foot. By strengthening your calf muscles it will help increase the amount of force the tendon can withstand, as by strengthening the calf we strengthen the tendon itself!
In this video we load up the bar with weight. We use the step to maintain balance then raise the back heel to the highest point. We hold this position for a minimum of 20 seconds. As we get stronger we can increase the length of the hold and the weight on the bar. We recommend 3 sets of 5 reps twice a week.
#2 Increase your Running load Gradually:
As with all injuries, Achilles’ tendon injuries occur when there is an excess load on the tendon. By increasing your running distance per week (usually at a 10% increment), this reduces the chance of the tendon becoming acutely overloaded and injured.
#3 Strengthen the Arches of your Foot:
As your foot is the first point of contact of your body to the ground it is vital in the body’s ability to withstand load. By strengthening the arches and muscles in our feet it allows the leg spread the force of each running step more evenly in turn reducing the load on our Achilles’ tendon.