4 Ways to Prevent Achilles Tendinitis
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4 Ways to Prevent Achilles Tendinitis

Stiffness, pain, and swelling in the heel and calf are symptoms of Achilles tendinitis. The condition is very common and can be caused by a number of factors. That’s because the Achilles tendon—the largest tendon in the body—is used in a huge variety of activities. Whether you’re running, dancing, or simply walking, your Achilles tendon is engaged for the vast majority of the time that you are on your feet.

Luckily, by taking the right measures, you can greatly reduce your risk of developing Achilles tendinitis.  Keep these things in mind to avoid a painful condition that can keep you off your feet and limit your ability to do the things you love.

1. Ease into a new exercise routine.

Many people who begin a new fitness plan jump in too quickly. Going from a lifestyle of inactivity to a rigorous daily routine may sound like a good idea, but it’s much better to ease into your new plan. If you aren’t accustomed to rigorous exercise or have simply gotten out of the habit, your Achilles tendon may not be strong enough to support your new activities.

To make sure your Achilles tendon doesn’t get too stressed, try to increase your activity in increments. Talking to a doctor or a trainer can help you decide the best way to begin. A trainer can also give you valuable insight into the right technique for general injury prevention.

2. Wear the right shoes.

Having flatfeet (also known as fallen arches) can increase your chances of developing Achilles tendinitis. Fallen arches tend to make the impact of each step greater on the muscles and tendons. By wearing shoes with extra support, you can decrease some of this impact on the Achilles tendinitis.

People with fallen arches aren’t the only ones who need to choose shoes carefully, though. Shoes that are inflexible or lack the right amount of support can increase anyone’s risk of Achilles tendinitis.

3. Make sure to stretch often.

Another common mistake for novice exercisers is to hit the ground running without stretching. It’s no surprise; many people aim to work as hard as they can, as quickly as they can. But long-term rewards come from taking your time. Doing after wearing heels, or standing all day can help prevent foot pain and painful conditions.

4. Don’t try to tough it out.

One of the most important ways to prevent Achilles tendinitis is to pay attention to how your body feels. If you are feeling stiffness or pain in the back of your heel or calf, allow yourself to rest. Ice the area and stay off your feet until you begin to feel better.

If symptoms persist, make sure to see a doctor. Leaving Achilles tendinitis untreated often cause the problem to grow worse. In some cases, Achilles tendinitis can lead to eventual tendon rupture. At Renova, we offer non-invasive and minimally invasive treatments for so that people can get back to their lives faster and leave behind chronic tendinitis pain.

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