How to Prevent An Achilles Tendon Rupture

Have you ever wondered what makes it possible for you to walk, run, or even stand on your tiptoes? It’s your Achilles tendon or what some people call the heel cord. It connects your calf muscle to your heel bone and is the thickest and strongest tendon in the body. That’s why when this tendon tears partially or completely, known as an Achilles tendon rupture-- it’s extremely painful.

While anyone can rupture their Achilles tendon it typically occurs in athletes who play basketball, soccer, football, or court sports like pickleball.

Today I’ll discuss what causes an Achilles tendon rupture, its symptoms, treatment, and prevention. 

Who's At Risk for Achilles Tendon Rupture?

• weekend warriors –  typically middle-aged folks who play sports in their spare time
• those who play basketball, soccer, and pickleball are at risk due to the rapid movements and pivoting required.
• men are particularly vulnerable, not because they play harder, but due to biology; they are strong but not very flexible, whereas women have increased tendon flexibility from estrogen.

Other Risk Factors for Achilles Tendon Rupture

• a history of Achilles tendon injuries
• tight calf muscles
• flat feet or a tendency to overpronate
• certain antibiotics like fluoroquinolone and steroid treatments—all of these can weaken the tendon.

Signs and Symptoms of Achilles Tendon Rupture

The signs and symptoms of an Achilles tendon rupture can include:

• a sudden, sharp pain in the back of your ankle, often accompanied by a telltale "popping or a snapping sensation."
• swelling between your heel and calf
• walking upstairs can be difficult.

If you’ve experienced any of these symptoms you should head to your podiatrist or urgent care center.

At-Home Treatment for An Achilles Tendon Rupture

You can begin treatment at home by using the RICE protocol.

Rest the injured area, apply ice to it (20 mins on, 20 mins off), apply compression with an elastic bandage, and elevate your leg above heart level to help prevent additional swelling.

Treatment for Achilles Tendon Rupture By A Podiatrist

Assessment

At the office, I’ll examine the injury, test your strength and range of motion, and may order additional imaging to confirm the diagnosis. I’ll also want to know if you’ve had any previous Achilles tendon injuries or diagnoses.

Treatment includes surgical and non-surgical approaches. We’ll decide on the best course of action based on the severity of your rupture, your activity level, and overall health.

Non-Surgical Treatment for Achilles Tendon Rupture

• While surgery can often provide a better outcome for athletes, non-surgical treatment using a cast or walking boot can be best for less severe cases or those unable to undergo surgery due to other medical conditions.
• Physical therapy is also an important component of the healing process regardless of the treatment approach. Physical therapy can help strengthen muscles and improve flexibility.
• After the injury has healed, patients with flat feet or who tend to overpronate should be cast for custom orthotics to prevent a recurrence.

How To Prevent Achilles Tendon Rupture

Of course, it’s better to prevent an Achilles tendon rupture from occurring in the first place. Here are a few effective strategies you can use.

• Before getting out on the field, warm up using Dynamic Warm-Ups. During your cool down, you can use static stretches. 
• If you have very tight calf muscles, you should consider using an Achilles splint. It allows you to stretch easily for 30 mins while watching TV or reading a book.
• It’s also important to vary your exercise routine. Instead of playing basketball every day, mix in some swimming or cycling to give your tendons a rest from high-impact activities.
• If you’re just getting back to sports, build up your play time gradually—increase it by no more than 10% a week.
• If you have custom orthotics, be sure to wear them consistently on and off the field. These will also help prevent Achilles tendonitis or a more degenerative form of the condition, Achilles tendinosis, which can weaken the tendon and lead to a rupture.
• Purchase shoes that fit and are appropriate for your sport. Wearing worn-out or improper shoes can increase your risk of an Achilles tendon rupture.

In conclusion, if you’ve suffered from an Achilles tendon rupture it’s possible to return to an active lifestyle with proper treatment and by following through with physical therapy. Finally, to prevent an Achilles tendon injury follow the recommendations above.