Most Achilles tendon injuries occur during
sports and can be prevented. If you had an Achilles tendon problem in the past,
it is especially important to try to prevent another injury. To help prevent injury, try to:
Warm up and stretch. Before any sport or
intense activity, gradually warm up your body by doing 5 to 10 minutes of
walking or biking, and then do stretching exercises.
Calf and plantar fascia stretches will stretch the Achilles tendon area. More
general stretches target other muscles, such as the hamstrings and
Cool down and do more stretching. After intense
activity, gradually cool down with about 5 minutes of easy jogging, walking, or
biking, and 5 minutes of stretches.
Avoid any sport or intense
activity that you are not in condition to do.
Wear shoes that
cushion your heel during sports or any strenuous activity.
heel pads or other
orthotics that are designed to reduce stress on the