Achilles tendon: power, pain, and how to protect it
Winter sports like AFL, rugby, and netball are popular across Australia during the cooler months. These sports demand agility, strength, and endurance, but they also carry a higher risk of injury. The physical demands can take a toll on your body, but with the right precautions, you can stay in the game.
The Achilles tendon is a 'powerhouse' − thick, strong, and built to bear incredible loads, just like the Greek hero it was named after. It connects the calf muscles to the heel bone and springs into action every time you walk, run, or jump.
Although it’s the strongest tendon in your body, it’s not invincible. Achilles tendon injuries are common, particularly in people aged around 20 to 40. Weekend sports enthusiasts and elite athletes are especially at risk. Basketball, soccer, and racket sports tend to be the main culprits.
What does the Achilles tendon do?
The Achilles plays a key role in movement. It transmits force from the calf muscles to the heel, enabling plantarflexion − pointing your foot downward. This motion is essential for walking, running, jumping, and standing on tiptoes.
It also acts like a spring: storing energy as your foot hits the ground and releasing it as you push off. This energy helps drive you forward.
During high-impact activities like sprinting or jumping, the Achilles can endure forces of up to twelve and a half times your body weight. That helps explain why it’s so commonly injured!
When things go wrong
Injuries to the Achilles tendon are often caused by overuse, poor movement patterns, or sudden increases in activity. Risk factors include high-impact sports, tight or weak calves, reduced ankle mobility, hard training surfaces, and unsupportive footwear.
When the tendon is injured, symptoms can range from mild to more severe. Pain may feel dull or sharp. The back of your heel might feel weak, stiff, or swollen, and you may notice reduced strength or limited movement. In some cases, the tendon can tear − often with a noticeable “snap” or the feeling of being kicked in the leg.
Inflammation and degeneration
Achilles pain isn’t always straightforward. It may involve inflammation (tendinitis), degeneration (tendinosis), or both. Repeated small injuries and incomplete healing can lead to long-term changes in the tendon, making it more prone to re-injury. Treatment and prevention Whether you're managing an existing injury or aiming to prevent one, early care works best. The right approach depends on your injury type, age, and activity level. While elite athletes may need to regain peak performance, complete ruptures might require surgical repair.
Modifying aggravating activities − reducing the intensity, frequency, or duration − along with ice, gentle stretching, massage, and supportive footwear, may offer relief and assist recovery.
From a chiropractic perspective, addressing movement patterns and joint mobility − particularly at the ankle − may also help reduce strain on the Achilles and support recovery