STRENGTHEN YOUR ACHILLES TENDON
WHAT IS IT?
The Achilles tendon is the thickest and strongest tendon in the body, connecting the calf muscle to the heel bone (calcaneus). The two muscles that make up the calf complex, the gastrocnemius and soleus, unite into the Achilles tendon for a common insertion onto the calcaneus.
HOW IT WORKS Force generated from the calf muscle is transferred through the Achilles tendon to pull on the heel and flex the ankle and foot (plantar flexion). The Achilles tendon also has the ability to store and release energy during
dynamic activities. When the ankle is flexed upwards (dorsi-flexion) the Achilles tendon stretches and stores energy, which is then released with the counter movement – plantar flexion.
WHAT GOES WRONG?
The majority of Achilles tendon injuries are caused by overload - too much, too soon. A common cause of pain and dysfunction of the Achilles tendon in cyclists is paratendinopathy. The highly repetitive nature of the pedal stroke, approximately 90rpms for several hours, can cause excessive rubbing and movement of the sheath surrounding the tendon, causing it to become irritated, inflamed and painful. In rare cases the tendon may tear.
HOW TO FIX IT
Start by reducing the amount of exercise load then train the calf and Achilles tendon to be able to tolerate the loads that you want to apply. Heel raises are by far the best exercise to improve the capacity of the calf and Achilles tendon complex. Ice, massage, taping, antiinflammatories and footwear also have a role in reducing symptoms, but the only proven long-term fix for tendinopathies is exercise. Tendon injuries are complex, so seek a specialist diagnosis and an injury management plan.