Achilles tightness is a common ailment for runners, often hindering training and performance. The off-season presents the perfect opportunity to address this issue and return stronger than ever. Let's look at how to get your body back into top shape.
Understanding Achilles Tightness:
Achilles tightness stems from stiffness in the tendon connecting your calf muscles to your heel. This can result from overuse (too much running or repetitive stress), inadequate stretching, muscle imbalances (weak or tight calves/hamstrings), abnormal foot mechanics (overpronation, high arches), or a combination of these factors.
Symptoms:
You might experience stiffness, especially in the mornings or after rest; pain at the back of your heel, particularly during or after runs; swelling or thickening of the tendon; limited ankle mobility; and increased pain after intense activity.
Off-Season Treatment & Prevention:
The off-season provides ample time for focused recovery. Here's a plan:
Active Recovery, Not Total Rest: Avoid activities that aggravate the tightness, but don't completely stop moving. Active recovery, such as low-impact cross-training, promotes blood flow and healing.
Targeted Stretching and Strengthening: Regularly stretch your calf muscles and engage in eccentric strengthening exercises (slowly lengthening the muscle under tension). This builds strength and resilience to withstand the forces of running.
Address Muscle Imbalances: Identify and correct any weaknesses or tightness in your calves and hamstrings through specific exercises.
Proper Footwear and orthotics/arch supports: Ensure your running shoes provide adequate arch support and cushioning. Orthotics may be beneficial for correcting foot mechanics associated with the achilles pain.
Gradual Progression: As you resume training, gradually increase intensity and volume to avoid re-injury.
Advanced Therapies (Consider Consulting a Professional): Techniques like Active Release Techniques (ART), Active Isolated Stretching (AIS), eccentric calf exercises and ARP Wave Stimulation can effectively address muscle adhesions, improve flexibility, and restore normal tendon function. These are best performed under the guidance of a professional.
Don't let Achilles tightness sideline your running goals.Â
Contact Performance Care Stretch Clinic today for a personalized stretching and strengthening plan tailored to your specific needs and experience level. We'll help you get back on track and run stronger and healthier than ever before!
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