Did your family participate in Gilbert’s annual KA-POW! Superhero Adventure Run this spring? With a distance just under 2 miles, this superhero costume run is fit for the whole family with 20+ fun and challenging obstacles. However, dealing with a condition like Achilles tendinitis could cause you to suffer through the event or miss out on the fun altogether by having to sit on the sidelines. 

If you’re a runner or are active, you may be familiar with Achilles tendinitis and how it can disrupt your fun, active lifestyle. Achilles tendonitis can be described as pain along the back of the heel, back of the ankle, and occasionally in the leg muscle. The pain is usually caused by repetitive or intense strain on the Achilles tendon, which is the band of tissue that connects your calf muscles to your heel bone. 

Since your Achilles tendon is used in everyday activities, such as walking, running, jumping, and playing sports, it is important to pay attention if you start experiencing any pain in the related areas. Though it is not entirely possible to prevent Achilles tendinitis, below are some tricks to help reduce the risk of it:

• Stretch daily. Make sure to stretch before and after exercise to maintain your flexibility and reduce a reoccurrence of Achilles tendinitis. 
• Increase activity level gradually. If you are starting a new exercise routine, start off slow and gradually increase. Starting off at a high intensity may place extra strain on the tendon and cause pain to occur. 
• Stop and rest. Sometimes it is best to simply take it easy if you are experiencing pain. Stop and rest from any strenuous activity that may be causing irritation in your lower leg and heel area.
• Wear the right shoes. Make sure your shoes have enough arch support and cushioning for your heel, and are not worn out.
• Strengthen your calf muscles. Strong calf muscles help the Achilles tendon to better handle activities like exercising and walking. 

As you are looking forward to Gilbert’s KA-POW! Superhero Adventure Run next spring, keep your foot health in mind so you can enjoy the run pain-free! If you are experiencing symptoms of Achilles tendinitis, such as pain along the back of the heel or ankle, contact our foot experts at Marvel Foot & Ankle Centers. Reach our Chandler and Gilbert offices at 480-909-3700 or send us an appointment request online.