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.
   

How bad do you want it?

For me the answer was pretty bad.  A series of injuries over the years and long recovery periods after surgery had buried my inner athlete in a layer of fat.  My self esteem was massively low.  The bad economy meant a slow down in heavy industrial construction, my bread and butter, and it seemed like the perfect time to return to school to pursue my lifelong dream of a B.S. in Engineering or Construction Management.  However, those hours of studying behind the computer or at the tech. school meant a return to sedentary life and more pounds.  I hit intermittent jobs while I studied and my carpal tunnel flared up to a point that surgery was no longer an option, it was do it now or deal with long term irreversible nerve damage.  More down time, more weight gain and I felt sloppy fat.   I was also diagnosed with PCOS (Poly Cystic Ovary Syndrome) and this meant my weight gain would be harder to get rid off, this meant staying healthy meant I had to get that weight off.   My confidence was just a cloak I wore to fool everyone, my wardrobe was chosen to hide me.  I hated where I was, I wanted to feel like I did when I was an all conference fast pitch softball catcher and dominated with stolen bases because I was way faster than I looked, way stronger.  Enter INSANITY.  60 days to results?  I can do anything for 60 days.  The toughest home fitness program on DVD?  Yeah, bring it.  Try to make me quit.  This polock does not cry uncle, ever.


Does it work?  You better believe it.  Here are my 60 day results.
Fit Test:                                  Day 1                Day 60
      Switch Kicks                      20                      44
      Power Jacks                       29                      52
      Power Knees                      43                      89
      Globe Jumps                         6                      11
      Suicide Jumps                       6                      16
      Push-up Jacks                     10                      36
      Low Plank Oblique              30                      43
Measurements:
      Waist                                  40"                     34.5"
       Hips                                   43.5"                  41"
       Chest                                  39"                    35.75"
       Thighs (R/L)                     24"/24.5"           20"/20.5"
       Arms (R/L)                   15.5"/14.75"         14.5"/14"
       Weight                               190#                  184#
These are real results.  Yes, with my old injuries I have a lingering percentage of disability, my disability has limitations but I refuse to let that limit me physically.  I minded the safety, I knew my limits and I pushed them while listening to the safety.  If I could not do a move and land safely I did an exercise that I COULD do safely.  I stuck it out and I saw results, encouraging enough results that I became a Team Beachbody Coach.    The day I finished I felt like I was made of awesome and could achieve anything.  I want everyone to feel that way.   Here is my before and after photo.  While I am embarrassed of how I looked before and I still have a long way to go to get to my goal I am proud of my results.

This is real, this works.  I'm going to do another round of INSANITY starting Monday 27 August and I invite you to join me.  Surf here to order your INSANITY or to find my contact information.  I saw results, I saw weight loss, I got stronger, I committed to this home fitness program and I am committed to helping you achieve your goals, too.  Join me, you won't regret it.   Get Fit or Get Out.  Me?  I'm getting fit. 

Find and LIKE me at the fitter Fitter

Have questions for me that you are too shy to ask here?  Want to follow my journey?  Find and LIKE me at the fitter Fitter on facebook.  You can friend me and private message me.  I'm here to help you and the coaching is always FREE.  You can request a FREE sample of Shakeology, talk about finding the best fit in a home fitness program for you or even talk about the coaching opportunity (getting fit and being paid to do it!).