Despite its health benefits, running-related injuries (RRI) are common, with up to 79% of recreational runners experiencing injuries that lead to the limitation or stoppage of their activity. Among these injuries, Achilles tendon (AT) injuries are some of the most prevalent, affecting up to 22% of runners. The Achilles tendon is the thick band of tissue that connects your calf muscles to your heel. It’s involved in pretty much every step you take while running, helping you push off the ground. Because of the repetitive stress that running puts on this tendon, it’s particularly vulnerable to overuse injuries.
Two main things can contribute to AT injuries. Runners who bend their knees more than usual—both when their foot first hit the ground and during the midstance phase (when the foot is fully in contact with the ground)—are more likely to suffer from Achilles tendon pain. Another factor was ankle dorsiflexion, which refers to how much your ankle bends upwards as your foot hits the ground. Runners with more ankle dorsiflexion during the stance phase were more likely to experience Achilles tendon problems. This extra bend increases the strain on the tendon, especially when combined with the knee flexion issue.
To help prevent these injuries, running form needs to be considered. A slight forward lean while running will help demonstrate a hip strategy, helping bring the knee backwards. Since the Achilles tendon works closely with the calf muscles, strengthening these muscles can help take some of the load off the tendon. Incorporate calf raises and other exercises into your routine to build strength and resilience in this area.
There’s a lot of talk in the running community about whether landing on your heel, midfoot, or forefoot affects your risk of injury. Interestingly, studies have found that foot strike pattern isn’t a big predictor of Achilles tendon injuries. Whether you’re a heel striker or a forefoot striker, it’s the knee and ankle movements that matter more when it comes to this particular injury. By paying attention to your running form, strengthening your calves, and improving your flexibility, you can reduce your risk of developing Achilles tendon pain and keep running strong for the long haul.
