Working Out with an Achilles Tendon Injury: 5 Simple Tips

Your Achilles tendon is the biggest in your whole body. It connects your heel to your calf, powering your movements throughout your day. But, as you might have gleaned from its namesake, it’s not impervious to injury.

If you hurt this part of your body, you might feel pain in your calf, ankle, or the back of your heel. It might not come on suddenly, either. A lot of Achilles problems are tendonitis, which means they’re caused by inflammation in the tendon, usually from strain on this body part over time. 

If this type of pain sounds familiar, visit us at Vittori Foot & Ankle Specialist in Homer Glen or New Lenox, Illinois. As experts in Achilles tendon pain, Christopher Vittori, DPM, and Ameet Thakrar, DPM, can evaluate your injury and tell you when it’s safe to start exercising again, and what it’s safe to do. With our sports medicine background, our team has experience helping people scale up safely. 

Here are a few general tips you can implement: 

#1: Avoid high-impact activities

Things like running and jumping can trigger inflammation in your Achilles tendon, preventing the injury from healing. 

That doesn’t mean you have to get sedentary, though. Cycling, swimming, yoga, and the elliptical are all good options for exercise as your Achilles heals. 

#2: Get off your feet

Sitting takes pressure off your Achilles tendon, allowing it to heal. That’s why options like cycling are great while you’re dealing with this injury.

If you lift weights, look for ways to modify your routine so you can do as much of it as possible while seated. 

#3: Be choosy with your shoes

To cushion and support your Achilles tendon, choose good shoes — and ones that are appropriate for the exercise you’re undertaking. 

To minimize impact, you want something with a fair amount of cushion. Make sure that it properly supports your foot, too, because you don’t want your ankle rolling around as you move. 

This doesn’t apply to your workouts, but it’s worth mentioning: as you heal, steer clear of high heels, which put extra pressure on your Achilles. 

#4: Tailor your workouts to your Achilles

As your Achilles heals, strategic stretches and exercises can help you move toward a full recovery — and a lowered risk of reinjury. 

Sitting in a forward fold position with a towel around your foot, for example, can allow you to gently stretch your Achilles, improving your mobility. Eventually, adding calf raises helps strengthen the muscles that support this tendon. 

Be smart about how you implement stretches and exercises, though. Dr. Thakrar and Dr. Vittori can help you determine what’s safe to do when. 

#5: Ease back in

Once your calf and heel feel back to normal, don’t launch back into your activities of choice. Doing so means risking reinjury. Instead, gradually ramp up your activity level.

If you run, for example, start with a light, short jog for about a week. Gradually add distance and pick up your pace. This gives your body the opportunity to rebuild its strength, including in your Achilles. 

For guidance to stay active as you heal your Achilles tendon, call our team here at Vittori Foot & Ankle Specialist, or schedule an appointment online today.