Handling Achilles Tendonitis during your Mini Marathon Training

Franciscan St. Francis Sports Medicine Mini Marathon Training tips:

  • Tips for Easing Achilles Tendonitis
    • Warm up: One of the main causes of tendonitis is from abrupt movements that cause micro-tears in the tendon. A warm up helps make the muscle/tendon more flexible and less likely to tear.
      • ASTYM is an effective treatment used in physical therapy to help treat these micro-tears/tight muscles.
    • Stretching
      • Remember to stretch both the gastrocnemius (knee straight) and soleus muscles (knee bent) to effectively treat Achilles tendonitis.
        • The front of the back foot should be pointed in (as demonstrated during show).
    • Rest/Cross train: This is an overuse injury and trying to push through the pain will only drag it on.  Take it easy and let the Achilles rest.  Cross training will keep up your aerobic fitness without placing the same stress on your Achilles (swimming, biking)
    • Over-pronation: Proper technique can prevent increased stress on your muscles.
      • Excessive over-pronation is one of the leading causes of Achilles tendonitis.
      • Ask your doctor and/or physical therapist if orthotics or inserts would help.
      • A new type of running shoe may help.
      • Don’t forget that weakness in the core/hip can lead to pronation at the feet.

FOR MORE INFORMATION visit their website at www.FranciscanStFrancis.org/sportsmed


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