Women's Health Walking Workouts

ACHILLES TENDINITIS

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What it feels like: Pain in your heel and lower calf. Why it happens: The Achilles tendon, which connects the calf muscle to the heel, can be irritated by walking too much, especially if you start doing strenuous workouts suddenly without taking the time to build up to longer workouts over time. Walking up steep hills or on uneven terrain can also strain the tendon. Thefix: Start by cutting your mileage or switching to non-weight-bearing activities that don’t aggravate the pain. “Avoid walking uphill – this increases the stretch on the tendon, making it weaker,” Schuemann says. Calf stretches may help prevent tendinitis, says professor of physiother­apy Dr Michael Mueller. In severe cases, limit or stop walking and ice the injured area for 15 to 20 minutes up to four times a day to reduce inflammati­on. When you resume walking, stick to flat surfaces and slowly increase distance.

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