Smart Choices Help Prevent Achilles Pain

When you run your hand up the back of your ankle, you’ll notice your Achilles tendon, a tough, rope-like band of tissue that runs up the back of your leg and connects your calf muscle (gastrocnemius) to your heel bone.

Low Impact Activity - Swimming
Give your Achilles tendon a rest by alternating high-impact activities like running with low-impact exercise like swimming.
When healthy, this important tendon helps you walk, run and jump. However, when it’s damaged through overuse it can cause pain and tenderness after exercise.

Known as Achilles tendonitis, this condition can affect anyone, but there are several factors that can put you at risk. These may include, but are not limited to factors such as, being male or middle aged or having flat feet, diabetes or high blood pressure.

However, there are several things you can do to help prevent this painful foot condition from recurring or occurring, including:

  • Listen to your body. Remember: Achilles tendonitis is an overuse injury, so take it easy, avoid activities that can put undue stress on the tendon and if you do experience pain, take a break.
  • Slow down. Increase your activity level gradually. Achilles tendonitis is most common in runners who quickly increase their speed or distance and “weekend warriors” who are only active on the weekends.
  • Choose the right footwear. Look for shoes that provide good shock absorption through extra cushioning for your heels and a firm arch support. Consider adding inserts for added protection. Let our experts at Foot Solutions help you find the right footwear or arch support for your needs.
  • Work on strengthening your calf muscles through heel drops to help your legs handle the demands of your favourite activity.


To learn more about how to prevent Achilles tendonitis, visit us at

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