How it is Caused: Achilles Tendonitis is caused by many contributing factors including sudden increases in training, excessive hill running, and bad shoe design. The achilles tendon becomes aggravated when the ball of the foot is too stiff. When the tendon is under increased tension, the calf muscles and the tendon must work harder to pull the heel off the ground. Therefore, when running excessively or running up a hill, the tendon becomes stressed from working so hard to pull the heel off the ground. Similarly, excessive heel cushioning provided by some running shoes can also cause tendonitis of the achilles. Running shoes with air filled heels are made to absorb heel shock when the heel makes contact with the bottom of the shoe. However, when the heel sinks farther down into the base of the shoe, the achilles tendon must then bring the heel back up. Since the heel needs to be pulled up farther out of the heel cushioning than it would if there was not excessive cushioning, the tendon is stretched too much. Furthermore, the main cause of achilles tendonitis is overuse of the tendon after a runner starts feeling pain. Any pain of the achilles tendon means that all running should be stopped until the tendon can heal because any further activity will cause achilles tendonitis.

Treatment: The first thing a runner should do to cure achilles tendonitis is to cut back on their training. The runner should decrease both mileage and number of days in a week that one runs. In addition to this, excessive stretching, hill running, and speedwork should all be decreased until the tendon is healed. Also, post running ice may help to relieve pain. If resting and ice do not work, a runner may purchase a heel lift which can also help get rid of the pain. Other things to avoid include walking barefoot and wearing flat shoes.

Exercises to Avoid: Make sure not to do any stretches that concentrate on the achilles tendon. Stretching the tendon when it is already tender will cause the muscle to contract, which is not good. In addition to this, all excessive stretching should be avoided.

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