Tendon of the Day: Achilles Tendon
What is the Achilles tendon?
The Achilles tendon is a tough band of fibrous tissue that attaches your calf muscles to your heel bone. Small sacs of fluid called bursae cushion the Achilles tendon at the heel. It is the thickest and strongest tendon in the human body and is able to handle loads exceeding over 1900 lbs. during running. Despite its strength, it is prone to injuries due to its limited blood supply and the high tensions placed on it.. The Achilles tendon is named after the ancient Greek mythological figure Achilles because it lies at the only part of his body that was still vulnerable after his mother had dipped him (holding him by the heel) into the River Styx, ultimately leading to his death by being shot with an arrow at his heel. An “Achilles heel” is a common phrase used today to describe a weakness in spite of overall strength, which can lead to downfall.
Achilles Tendon Conditions
Achilles tendon tear: Tears of the Achilles tendon can be tiny (microtears), or large, causing pain, swelling, and impaired movement. They may occur suddenly during activity, or gradually over time.
Achilles tendon rupture: A complete rupture of the Achilles tendon may make a "pop" sound, followed by pain and swelling of the lower leg. Treating an Achilles tendon rupture requires surgery or long-term immobilization of the ankle.
Achilles tendinitis (tendonitis): Frequent activity (running or walking) can gradually inflame the end of the Achilles tendon, causing pain and stiffness at the back of the heel. Rest, ice, and stretching may speed healing, which can take weeks.
Achilles peritendonitis: Similar to Achilles tendonitis, but inflammation and pain occur in the tissue surrounding the tendon, often two or more inches above the heel.
Achilles tendinosis: Gradual thickening of the Achilles tendon without apparent inflammation, due to aging or overuse. Despite the thickening, the tendon is weakened and prone to further injury or rupture.
Achilles tendinopathy: A general term for tendinitis or tendinosis affecting the Achilles tendon.
Achilles or heel (calcaneal) bursitis: Low-riding shoes can irritate the bursa, a sac of fluid cushioning the Achilles tendon at the heel. Pain in the back of the heel, worse with shoes on, is the common symptom.
Exercises to Prevent Achilles Tendon Injuries
Gastroc stretch: Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Make sure your back leg (the one you are stretching) is straight.
Lean forward at the back ankle and forward knee. Keep your back heel on the ground. You should feel as stretch in your back calf.
Move closer or further away from the wall to control the stretch of the back leg. (1:35 in video below)
Soleus stretch: Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a bent knee during the stretch. By bending your knee, this stretch targets the soleus and Achilles tendon rather than the gastrocnemius muscle.
Lean forward towards the wall and support yourself with your arms as you allow your front knee to bend until a gentle stretch is felt along the the lower part of the back leg that is most behind you.
Move closer or further away from the wall to control the stretch of the back leg. Also you can adjust the bend of the front knee to control the stretch as well. (2:06 in video below)
Now that you know more about the Achilles tendon, don’t let it become your “Achilles heel.”
Written by Daniel Le, DPT