Achilles Tendon

Achilles Tendon

When your Achilles tendon is in good shape, it''s as reliable as the spring on a trampoline. You can use it to kick up your heels or to dig them in. If you leap in the air for joy, spring for a jump shot, twirl in a pirouette or execute a double flip, count on that mighty tendon to soften the jolt when you come down.

This fat, six-inch-long bundle of fibers is the strongest and thickest tendon in your whole body. In a way, it merely does what all tendons do: It connects muscle to bone. But its location gives it added importance. This is the crucial tissue that connects your calf muscles to the heel bone of your foot. A little bit of mistreatment can make it hurt like the dickens.

"If that tendon is tight, it''s easily injured," says James McGuire, D.P.M., director of physical therapy and instructor in the Department of Orthopedics at the Foot and Ankle Institute of Pennsylvania College of Podiatric Medicine in Philadelphia.

Regular stretching and wearing the right kinds of shoes will help your Achilles tendon stay flexible. But if you overuse it or overstretch it, you''re risking trouble.

Here are some tactics to keep your Achilles tendon limber and pain-free.

Avoid high heels. High-heeled shoes take the greatest toll on the tendon. "Women who spend a great deal of time in them--and then perform exercises in flat sneakers or walk around the house barefooted for extended periods of time--are prone to tendinitis," says Dr. McGuire. When Achilles tendinitis sets in, the heel cord becomes swollen and inflamed, causing aching, soreness or pain.

The problem is, when you wear pumps or high heels, you tilt your heel up in your shoe and compress your Achilles tendon as shown in the illustration above. Then, when you try to lower your heel, the tendon protests.

"High heels can shorten the heel cord dramatically," observes William Case, P.T., president of Case Physical Therapy in Houston. "I remember one young woman who walked on her tiptoes when she took off her heels--she couldn''t let her feet go flat."

Kick the same-height habit. Even if you can''t get away with wearing flat shoes all the time, you can come up with a number of creative ways to finesse dress shoes.

"Do some cross-training," says Case. "Don''t always wear the same height heel day after day." Alternate high heels with flats and low heels during the work week--then wear sneakers on weekends. "Remember, the lower the heel, the less stress on the Achilles."

Lift your sole. If you''re making the move to flatter dress shoes, you can ease the shock of the new by putting a heel lift in your flatter shoes. "Using a heel lift can also help you make the change from high heels at work into sneakers at the gym," says Dr. McGuire.

Warm up for action. Before any exercise that puts strain on your Achilles tendon, warm up first. That means giving yourself time for some low-speed activity that doesn''t make your heart race. "Do at least five low-intensity minutes on a stationary bike or take a slow five-minute walk outside or on a treadmill," suggests Reba Schecter, director of exercise physiology at Canyon Ranch health spa in Lenox, Massachusetts. She advises that you stretch your Achilles twice during your workout--a few times after you warm up, then again after you finish.

Tend it with ice. "If your Achilles tendon is sore, ice it," suggests Dr. McGuire. Ice will numb the pain and help alleviate any inflammation.

Use a cold gel pack or an ice bag. Or put a bag of dried beans or dried split peas in the freezer and use that as an ice pack. You''ll need a towel to protect your skin from getting overchilled. Wrap the Achilles area in the towel, then apply the cold pack directly over the tendon. Apply ice three times a day for no more than 15 minutes, until the soreness is gone. If pain persists for several days, he suggests that you see your doctor.