Preventing Achilles Tendon Injuries

I've learned a lot about the Achilles Tendon since my husband tore his in mid-August.  Most importantly that I don't want to tear mine.  We've heard lots of stories about non-professional athletes, i.e. regular people, suffering tears in freak accidents with something as simple as stepping up onto a curb.  The surgery to repair the tear requires a long recovery and lots of rehabilitation.  The calf muscle, and so the Achilles Tendon, provide all your push for locomotion, a very important part of your body if you intend to walk.  Today he graduated from his second cast (after the first cast replaced the post-surgical splint), to a cam-walker and I thought I'd share a little information with you about what you can do to prevent this type of injury in yourself.

Preventing Injury
The most important, and obvious thing, in preventing injury is to be healthy and active.  Being in good shape is your first line of defense.  But what else can you do?

• Exercise regularly - if you are currently not active, check with your doctor before beginning any routine.  Be safe, then be active.
• If you are unfamiliar with exercising properly, do your research.  Read up on workouts, exercises and proper form.  Proper form allows you to work out harder and longer.  It will also get you the results you desire faster and prevent injury.  Always mind proper form for safety.  There are some great magazines on the market today that feature exercises you can do at home and the proper form to do them.  You can also invest in a personal trainer.  Sometimes a few meetings to get started right will go a long way.  
• Eat a balanced diet, drink plenty of water and get enough sleep.  These are the 3 basics to getting the most out of your workouts.  If you cover these 3 bases, you will get stronger, if you don't then you just wear your body down.  Proper nutrition is important to keeping our bodies in proper working order.  Also, some medications can have side effects like brittle tendons.  Talk to your doctor about the side effects of any medications you are taking.  It is your right as a patient to be informed and proactive about your health.
• Maintain a good weight - be neither too heavy, nor underweight.
• When you exercise, spend as much time on soft surfaces as possible, avoiding hard, unforgiving surfaces.  A good surface and good shoes for a particular activity are important factors in keeping safe while you work out.  And remember, moderation!  Too soft of a surface isn't good either.
• Increase your exercise increments in small doses rather than large leaps.  Avoid dramatic changes in intensity.
• If you feel you are getting sick, go easy on yourself and decrease your workout intensity.  Avoid temperature extremes, either hot or cold.  When you feel better return to your workouts gradually rather than just jumping back into it. 
• Listen to your body.  Learn what is normal for you.  Learn the difference between soreness and aches, pain or tightness.  Soreness is good, it means you are challenging your muscles.  Pain, aches or tightness is bad.  If something feels wrong, don't work through it.  If pain is persistent, schedule a visit to your doctor.  If pain is acute, practice R.I.C.E. (Rest, Ice, Compression, Elevation). 

Wearing the right shoes helps, wearing the proper shoes for your workout is key.  Remember to stretch.  Warming up and cooling down should be important parts of your workout, never skip them.  Those warm ups and cool downs should include time to stretch, your muscles are the most cooperative when they are warm.  If you'll do aerobic and strength training in the same day, do your aerobic workout first.  Focus on an exercise that will strengthen your calf muscles.  These little things can go a long way to keeping you from suffering a long recovery after a devistating injury like a torn Achilles.  

Exercise safe.  Know your limits.  Push yourself, you are only competing against you.  Mind your safety.

For a full article and more information about Achilles Tendon injuries, visit Everything About Achilles Tendons.