There are normally two types of runners. One, runners who just get normal injuries associated with training and racing. Two, runners who have Achilles problems! Normal injuries are usually relatively easy to sort out eg a pulled muscle or twisted ankle and once sorted they usually go away long term. However, once you have had an Achilles injury it is very difficult to clear it up 100%. There is always a lingering doubt at the back of you mind about the problem. This is mainly due to the fact that the Achilles has a poor blood supply and takes longer to recover. It also requires extra manual and more often than not machine help to speed up the healing process. Then there is the actual time it takes to heal. Normal soft tissue injuries like pulled muscles can be cleared up in weeks while an Achilles tear, due to it being a tendon, can take months.
There is a positive side to this though as the Achilles is incredible strong and if taken care of with correct shoes and stretching techniques can last a lifetime of running. The problems start when there is some twisting of the Achilles due to poor biomechanics (a poor footplant being the prime example) of the lower legs. This twisting puts excessive stress on the Achilles area and thus weakens it. It can lead to swelling and a feeling of creaking in the Achilles itself. Creakiness is the most common Achilles injury and can be cured most of the time, if it is caught early enough. It is called tendonitis and can be cured by manual friction, ice and often ultrasound along with a rest from running. This relatively simple injury if not cured can lead to more serious swelling and possible tearing of the fibres in the Achilles. In the worse case scenario the Achilles can actually snap! Don't panic though as it is quite rare to snap an Achilles but tearing it is more common. In terms of recovery the news isn't too good. A torn or snapped Achilles can more often than not need surgery and 6 months of recovery and recuperation followed by a similar period of gentle staged running routines.
So that is the bad news! The good news is that by being cautious and listening to your body you can pre-empt any problems and nip them in the bud before they cause any real long term problems. The most obvious way is to back off immediately when you feel you may have a problem. Rest and ice the area as soon as you can. Ice will help reduce any possible swelling and fluid build up. Stretching also plays an important part of injury prevention. If you are supple then you should be less susceptible to injuries because your muscles can cope with extra (odd) forces imposed on them by running.
Finally check your running trainers and make sure they are suitable for your running gait. There are a lot of manufactures out there producing trainers for all types of runner. Some are for forefoot strikers while others are for heal strikers. The type of shoe can have a big impact on your susceptibility to injuries as a poorly fitted pair or the wrong type can make you run differently and produce biomechanical problems leading to injuries. This is why it is so important to get your shoes from a knowledgeable running store who can advise you on these possible problems. If you have had Achilles soreness then a simple way to alleviate the pressure that some trainers can put on the Achilles area is to modify the heal tab. Sometimes this can be either too high, curve inwards too much, be too hard or a combination of all three. If this is the case then the Achilles area is being rubbed every step of a run and this can lead to inflammation, aggravation and long term soreness of the area. It may seem an odd thing to do but by cutting the heal tab you are releasing some of the pressure that can be exerted on the Achilles.
Most people won't need to do this though as for 90% of runners their shoes will be fine. However if you are the other 10% of Achilles sufferers then prepare to attack your shoes! You will need to make some small cuts in the heal tab of the shoes. The important thing to remember here is not to make the cuts too long as this can cause more problems than it solves. All you are trying to do is reduce the pressure exerted from the heal tab onto your Achilles. Start with a cut in the middle of the tab (you will need a sharp knife or scissors) and go down no more than 1 cm. Less is better to start with as you can always cut them down a little more afterwards if you are not happy with them. You should be able to feel how stiff the heal tab is with your fingers and by making multiple cuts then you reduce this stiffness and make the area softer. Around 6 to 7 small cuts will be ideal but if you are worried just start with 3 and see how you get on. You will notice a difference straight away when you run as there should be no more rubbing and your Achilles should feel free from restriction.
If you link this method described above with a visit to a biomechanist to get your feet assessed for possible orthotic inserts then you are doing everything possible to reduce the likelihood of injury.
Prevention is the cure to all injuries so be prepared to reduce the likelihood of them before they happen.
copyright realrunner.com 2004