Runners put their feet through a lot when they exercise. If you’re an avid runner, then the best way to avoid an injury is to make sure that each and every part of your body is strong enough to contend with the forces that are going to be applied when you continually pound the pavement.
One area that deserves particular attention is your Achilles tendon. As a recent article notes, Achilles tendinitis is a serious and all too common issue that all runners should strive to avoid. When pain is left untreated, a runner may be forced to deal with a devastating injury that will take them out of commission for weeks or months. So that you don’t have to face down such an eventuality, consider the tips available from that same report.
First, make sure that you run in a way that’s not going to create additional stress in the area of your Achilles tendon. Rather than taking to a concrete sidewalk each time you run, try to figure out someplace you could go where the ground is a bit softer. That way, you won’t be forced to repeatedly strike a hard surface, which can take its toll on that part of the body.
It’s also important to run on a regular basis rather than just do so occasionally. If you only run every few days, your Achilles tendons and the rest of your lower body won’t be able to develop the way they would if you got your legs moving every other day. Plus, running on a more regular basis has the added benefit of helping you keep your weight at an acceptable threshold. It should go without saying that, the more you weigh, the more pressure that’s being put on your Achilles tendon, so keeping weight off through a combination of exercise and a nutritious diet can help keep injuries at bay.
The preparation you take before a run also has a vital role to play. You want to stretch every part of your body, paying particular attention to the Achilles tendon. The article linked to above mentions the value of toe raises in this regard. Although these aid your calves, they’ll have the added benefit of improving the tendon. Basically, all you have to do is stand with your feet shoulder width apart and raise your entire body off the ground, putting your weight on your toes for upwards of ten seconds, making sure not to rock or bounce while you do so. This stretch will get that area of the body limber and greatly reduce the risk of sustaining severe damage.
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