Prevention

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 by:

• Warming up and stretching. 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 stretches will stretch and strengthen the Achilles tendon and calf muscles. More general stretches target other muscles, such as the hamstrings and groin.
• Cooling down and doing more stretching. After intense activity, gradually cool down with about 5 minutes of easy jogging, walking, or biking, and 5 minutes of stretches.
• Avoiding any sport or intense activity that you are not in condition to do.
• Wearing shoes that cushion your heel during sports or any strenuous activity.
• Wearing heel pads or other orthotics that are designed to reduce stress on the Achilles tendon.