Blog 4: Understanding Achilles Tendinopathy

Part 4: How to Prevent Achilles Tendinopathy: Never Deal With This Again

Welcome to the best part of our Achilles tendinopathy series! If you've been following along with Part 1, 2 & 3, you now understand what this sneaky injury is and how to treat it.

But here's the million-dollar question: how do you make sure you never have to deal with this drama again???

As your Oakville chiropractor who's seen way too many preventable Achilles problems, I'm here to share the strategies that actually work to keep your tendons happy for the long haul.

Spoiler alert: It's easier than you think, and way more fun than dealing with an injury!

The Prevention-First Mindset

Here's what I've learned from treating hundreds of endurance athletes: the ones who stay healthiest aren't necessarily the most talented—they're the ones who think like their future selves.

They ask questions like:

"Will this training decision help me stay active at 70?"

"What can I do today to prevent problems tomorrow?"

"How can I be consistent without being stupid?"

Prevention isn't about being paranoid—it's about being smart and playing the long game.

Your Achilles Tendinopathy Prevention Toolkit

Foundation 1: Smart Training Habits

Most Achilles problems start with training errors, so let's fix those first:

The 10% Rule (But Make It Make Sense):

- Don't increase your weekly mileage/training time by more than 10% each week

(This applies to total volume, not just running)

- When returning from time off, be extra conservative

(Listen to your body, not just your training plan)

The Hard-Easy Principle:

- Follow every challenging workout with an easier day

- Your tendons need recovery time to adapt and strengthen

- "Easy" doesn't mean sitting on the couch

- Active recovery keeps blood flowing and promotes healing

Variety is Your Friend:

- Mix up your activities to avoid repetitive stress

- Include different surfaces (trails, track, road, treadmill)

- Vary your speeds and intensities throughout the week

- Cross-training isn't just for injured people!

Foundation 2: Strength Training That Actually Matters

This is where I get excited because strength training is like insurance for your tendons—and it pays dividends!

Calf Strength (The Obvious One):

- Eccentric calf raises 3x/week (yes, even when you feel fine!)

- Single-leg calf raises progressing to weighted versions

- Seated calf raises for the deeper muscles

Make it challenging but not painful

Hip and Glute Power (The Game Changer):

- Single-leg deadlifts for posterior chain strength

- Lateral band walks for hip stability

- Fire Hydrants with bands (do it standing to help with balance!)

- Step-ups and step-downs with control

Core Stability (The Foundation):

- Planks and side planks (build up the duration gradually)

- Dead bugs and bird dogs for stability

- Single-leg stands progressing to unstable surfaces

- Functional movements that challenge your balance

Foot and Ankle Mobility:

- Calf stretches

- Ankle circles and alphabet draws

- Towel scrunches for foot strength

- Balance board or single-leg stands

Foundation 3: Movement Quality Matters

Your running form and daily movement habits have a huge impact on your Achilles health:

Running Form Basics:

- Land with your foot closer to under your body (less over-striding)

- Aim for a cadence around 170-180 steps per minute

- Keep your body relaxed and efficient

- Get a movement gait analysis if you're unsure about your form (Dr. Keirstyn does this!)

Daily Movement Habits:

- Take stairs when you can (great for calf strength!)

- Do calf raises while brushing your teeth

- Stretch your calves after sitting for long periods

- Walk around during your workday

Foundation 4: Equipment and Environment

Shoe Sense:

- Replace your running shoes every 600-800 kilometres

- Rotate between 2-3 different pairs if possible

- Get properly fitted at a specialty store

- Pay attention to wear patterns on your soles

Following these tips even when you are feeling good helps your body stay healthy and happy. Warning: as humans to tend to drop the preventative work when we feel good. DO NOT fall into this trap!

If you want help building out a plan that works best for you reach out to Dr. Keirstyn today to come into our Oakville clinic!

Next up will be the 5th and final blog of Understanding Achilles Tendinopathy!