Ankle tendonitis is considered painful and commonly occurs among runners. It is also difficult to get rid of the condition, thus it is best to avoid it as much as possible. Take note that any form of tendonitis whether in the ankle or shoulder usually comes and go. The pain is usually off and on, thus some might think that they are already free from the condition.
What is Achilles tendonitis?
The injury is due to the overuse of the Achilles tendon which is the band of tissue that connects the calf muscles at the rear part of the lower leg to the heel bone. Aside from runners, the condition can also affect middle-aged individuals who engage in basketball or tennis.
The pain linked with Achilles tendonitis usually starts as a mild ache at the rear of the leg or above the heel after engaging in sports. It can be accompanied by stiffness or tenderness, especially in the morning which typically improves with mild activity.
When to consult a doctor?
If the individual experiences constant pain around the Achilles tendon, it is best to consult a doctor. If there is pain or the disability is serious, there is a possibility that the individual has a torn Achilles tendon.
How to prevent ankle tendonitis
In order to prevent ankle tendonitis, it is important to understand how it works. You should always include exercise that is properly balanced in the daily routine. If the individual will over train, the individual is at risk for tendonitis. Individuals who are pushing beyond their limits are at high risk for getting the condition.
Proper gear during workout or exercise
Strenuous exercise or working out can eventually cause ankle tendonitis. It simply means that individuals who are eager to resume exercising and want to get into shape are at risk for the condition. Initially, they do not know what they are doing and they are also pushing their body beyond their limits.
If the individual does not use proper shoes during exercise, it can also cause ankle tendonitis. It is important to look for the suitable type of shoes to wear. Even though the selection process can take some time, it is still worth the wait.
Stretching before and after exercise
Not warming up or stretching can lead to ankle tendonitis. Always prepare the muscles and tendons for exercise or the individual is at risk for injury. A 10-15 stretching or warming up routine can help prevent pain caused by tendonitis.
The individual must perform strengthening exercises for the calves. It is important that the calves are strong and flexible enough to prevent ankle tendonitis from developing. Even cross training exercises are beneficial since the leg muscles are worked differently in order to increase the strength and intensity.
A customized foot orthotic can be even considered which is inserted on shoes in order to minimize pain and discomfort. Orthotics is specifically designed to modify and treat any imbalance in the fit of a particular shoe.