MD Podiatrist Discusses How to Prevent Achilles Injuries

According to Dan Michaels, DPM, “The Achilles tendon is the largest and strongest tendon in the body. Ninety percent of people who live in Western society have a tight Achilles tendon due to wearing shoes; this condition is called Achilles equinus. When the leg is perfectly straight, the foot should be able to dorsiflex (move inward toward the leg) 10 degrees past a right angle (90 degrees). When the Achilles tendon does not have the flexibility, this deformity is a major link into faulty biomechanics and overcompensation which can cause soft tissue injuries like lower back pain, iliotibial band syndrome, patella tendonitis, Achilles tendinitis, posterior tibial tendinitis, peroneal tendonitis, plantar fasciitis, and Morton’s neuromas, to name a few.”
 
 
“So how can eager runners prevent this from happening? Emphasize your lower body in your warm-up routines. Honing flexibility throughout the body is important, but really emphasizing range of motion and stretching of the Achilles tendon can be essential to prevent overuse injury in your lower extremities. Work to mitigate Achilles problems by including static stretching, like hanging your heels down on a step or performing the wall stretch. Using a night splint or sock can also be very effective. Dynamic stretching with an exercise band works not only on flexibility, but also dynamic strength,” says Dr. Michaels.