The Achilles tendon is one of the most important—and most vulnerable—tendons in the body. Whether you're a weekend warrior, a seasoned runner, or just trying to stay active, protecting your Achilles is key to staying on your feet. At Sweeney Foot & Ankle Specialists, we treat a wide range of patients dealing with Achilles tendon injuries caused by everything from everyday habits to intense physical activity.
So what’s behind all this strain on your Achilles? Let’s take a closer look at what causes these injuries—and what you can do to keep them from happening in the first place.
Why Achilles Tendon Health Matters
Your Achilles tendon connects the calf muscles to the heel bone and plays a critical role in walking, running, jumping, and climbing stairs. Unfortunately, it’s also prone to overuse and injury, especially in athletes and active individuals.
Achilles tendon pain can be frustrating and limiting. Left untreated, it may progress into Achilles tendonitis or even a rupture. Understanding what causes this kind of injury is the first step toward prevention and recovery.
The Most Common Causes of Achilles Tendon Injuries
Overuse from High-Impact Activities
Running on hard surfaces, sprinting up hills, or suddenly increasing workout intensity can overload the Achilles tendon. Without enough rest or recovery time, micro-tears form and inflammation builds. According to the Mayo Clinic, Achilles tendinitis often results from repetitive stress on the tendon, particularly in runners or individuals who suddenly increase activity levels.
Prevention tip: Gradually increase your training intensity. Be sure to incorporate rest days into your weekly routine to allow your tendon time to recover.
Tight Calf Muscles
Limited flexibility in the calf muscles puts excess strain on the Achilles tendon, making it more likely to stretch or tear during physical activity.
Prevention tip: Add regular calf and Achilles stretches to your routine—especially before and after workouts.
Improper or Worn-Out Footwear
Shoes that lack heel support or cushioning can shift strain to your Achilles. High heels, when worn frequently, can also shorten the tendon over time and lead to long-term problems.
Prevention tip: Opt for shoes with solid heel support and proper cushioning to reduce strain on your Achilles. If you’re active, be sure to replace your athletic shoes regularly. For more helpful advice on picking the right footwear, check out this Footwear Guide from the American Academy of Orthopaedic Surgeons.
Sudden Trauma or Accidents
Achilles tendon injuries can also occur from abrupt force, such as slipping, tripping, or landing awkwardly during sports. These injuries can be more serious and may require immediate medical attention.
Pre-existing Foot Problems
Issues like flat feet or overpronation can increase the load on your Achilles tendon, especially during physical activity.
Prevention tip: Custom orthotics can provide the proper arch support and reduce stress on the tendon. We can help you find the right fit during an in-office evaluation.
Signs You May Have an Achilles Tendon Injury
Recognizing early symptoms can prevent a minor irritation from turning into a major issue:
- Persistent stiffness or pain at the back of your heel
- Swelling or tenderness around the tendon
- Pain that worsens with activity or improves with rest
- A noticeable lump or thickening along the tendon
When to see a specialist: If pain continues for more than a few days, or worsens with use, it’s time to consult a foot and ankle specialist.
How to Prevent Achilles Tendon Injuries
Preventive care plays a big role in avoiding chronic tendon issues. Here are a few strategies that can help:
- Ease into new activities: Increase your intensity and duration gradually.
- Warm up and cool down: Gentle stretching before and after exercise helps maintain flexibility.
- Wear the right shoes: Choose supportive shoes and replace them when they wear down.
- Mix it up: Cross-training can reduce repetitive stress and strengthen other muscle groups.
- Get proactive foot care: If you have flat feet or high arches, regular checkups and orthotics can make a difference.
Protect Your Achilles with Expert Help from Sweeney Foot & Ankle Specialists
Achilles tendon injuries may be common, but with the right care, they don’t have to keep you sidelined. At Sweeney Foot & Ankle Specialists, we’re dedicated to helping you stay active and pain-free—whether you’re looking for relief or want to prevent future issues.
We offer:
- Custom orthotics tailored to your needs
- Physical therapy and guided stretching plans
- Accurate diagnosis and treatment for Achilles tendonitis and related conditions
Understanding the causes, catching symptoms early, and getting the right support can make all the difference. Don’t let Achilles pain hold you back—contact us today and take the first step toward lasting relief and better foot health.
