Running and the Achilles Tendon: Prevention and Treatment for Common Injuries

Running is a great way to stay healthy, but it can sometimes lead to injuries, especially in the legs and feet. One area that runners often struggle with is the Achilles tendon. Whether you’re a weekend jogger or training for a marathon, it’s important to understand how to protect this important part of your body and what to do if you get hurt.

What Is the Achilles Tendon?

The Achilles tendon is the thick, strong band of tissue that connects your calf muscles to your heel bone. It helps you walk, run, jump and push off with your foot. Because it handles a lot of stress, it’s one of the most commonly injured tendons, especially in runners.

Common Achilles Injuries in Runners

1. Achilles Tendinitis

This is an overuse injury where the tendon becomes inflamed and painful. It often starts as soreness or stiffness in the back of the heel, especially after running or first thing in the morning.

2. Achilles Tendinosis

This is when the tendon starts to break down over time. It’s usually caused by not giving the tendon enough rest or ignoring tendinitis for too long.

3. Achilles Rupture

This is a more serious injury where the tendon tears, either partially or fully. It often feels like a sudden “pop” in the back of the ankle and can make it hard to walk.

Determining Full Recovery and Return to Sports

Achilles injuries can happen for many reasons, including:

• • • Increasing your running distance or speed too quickly
    • Running on hard or uneven surfaces
    • Not stretching or warming up properly
    • Wearing worn-out or unsupportive shoes
    • Tight calf muscles
    • A history of tendon problems

How to Prevent Achilles Injuries

You can lower your risk of Achilles problems with a few smart habits:

• • • Warm up before running and stretch your calves regularly
    • Increase mileage and intensity gradually — no more than 10% per week
    • Wear supportive running shoes and replace them every 300–500 miles
    • Take rest days to let your body recover
    • Cross-train with low-impact exercises like swimming or biking

Treatment Options

If you do start to feel pain in your Achilles tendon, don’t ignore it. Early care can prevent a minor issue from turning into a major injury.

For Mild to Moderate Injuries:

• • • Rest and ice to reduce pain and swelling
    • Anti-inflammatory medications, if recommended by your doctor
    • Stretching and strengthening exercises, often with the help of a physical therapist
    • Heel lifts or braces to reduce pressure on the tendon

For Severe or Chronic Injuries:

• • • Longer periods of rest and more structured physical therapy
    • Imaging tests (like an MRI or ultrasound) to check for tears
    • Surgical repair, in rare cases where the tendon is torn or not healing with other treatments

When to See a Specialist

If you have pain that lasts more than a few days, or if you feel a snap or sharp pain in the back of your leg, it’s important to see an orthopedic specialist. Early treatment leads to better results and helps you return to running safely.

Helping Runners Stay Strong and Injury-Free

At Burlington County Orthopaedic Specialists, we understand how frustrating it can be to deal with an injury, especially when it gets in the way of doing what you love. Whether you’re recovering from Achilles pain or want to prevent future problems, our team is here to support your goals with expert care and personalized treatment plans.