Blog 5: Understanding Achilles Tendinopathy
Part 4: How to Prevent Achilles Tendinopathy: Never Deal With This Again
Welcome to the final installment of our Achilles tendinopathy series! You've made it through Part 1, Part 2, Part 3, and Part 4—give yourself a high five! 🙌
In Part 4, we covered smart training habits, strength training, movement quality, and equipment basics. Now let's wrap this up with the daily habits, routines, and lifestyle factors that'll keep your Achilles tendons happy for decades to come.
Think of this as your "set it and forget it" maintenance plan—simple routines that become so automatic, you won't even think about them (but your tendons will definitely thank you!).
Surface Smarts: Where You Training Matters
Not all running surfaces are created equal, and your Achilles tendons definitely have opinions about this!
Mix It Up for Happy Tendons:
Rotate between different surfaces throughout the week
Avoid running exclusively on concrete (it's the hardest surface out there)
Be careful with sudden changes—like going from treadmill to steep hills
Trails and tracks are generally easier on your body (bonus: trails are more fun!)
Pro tip from my Oakville clinic: If you're used to treadmill running all winter, ease into outdoor running gradually when spring hits. Your tendons need time to adapt to the different demands!
Your Recovery Tool Arsenal
You don't need a fancy home gym—just a few simple tools that help you stay on top of self-care:
The Essentials:
Foam roller for self-massage (works wonders on tight calves)
Tennis ball for trigger point release (great for feet and calves)
Resistance bands for strengthening exercises
Whatever keeps you consistent with self-care (consistency beats perfection!)
My favourite trick: Keep these tools somewhere visible—if they're buried in a closet, you won't use them. I keep a tennis ball by my couch for TV-time foot rolling!
Your Daily Prevention Routine (Just 10 Minutes!)
This is where the magic happens. These tiny daily habits compound into bulletproof tendons over time.
Morning Wake-Up (2 minutes):
Ankle circles and gentle calf stretches before you even get out of bed
A few easy calf raises to wake up your lower legs
Walk around a bit before jumping into your day
Why this matters:Your tendons are stiff in the morning (especially as we age). A little gentle movement prevents that "hobbling to the bathroom" situation!
Pre-Activity Warm-Up (~3 minutes):
Dynamic leg swings (forward/back and side-to-side)
Walking lunges with a gentle twist
Light jogging or marching in place
Gradually build up to your planned intensity
Why this matters: Cold tendons + intense activity = recipe for problems. Always ease into exercise
Post-Activity Cool-Down (~3 minutes):
Easy walking or gentle movement (don't just stop abruptly!)
Static stretching for calves and hips
Foam rolling if you have time and energy
Hydration and nutrition (your tendons need fuel to recover)
Why this matters: This helps flush out metabolic waste and starts the recovery process right away. You can say it sets you up for your next workout so you can crush it!
Evening Wind-Down (2 minutes):
Gentle stretching while watching TV (multi-tasking FTW!)
Foot massage with a tennis ball
Calf raises while cooking dinner or brushing your teeth
Anything that feels good and keeps you moving
Why this matters: Staying mobile throughout the day prevents that evening stiffness and keeps blood flowing to your tendons.
Weekly Prevention Habits:
3x Per Week:
Strength training sessions (20-30 minutes)
Focus on the exercises we covered in [Part 4](link-to-part-4)
Progress gradually—no need to be a hero
2x Per Week:
Longer stretching or mobility sessions (15-20 minutes)
Self-massage with foam roller or other tools
Check in with your body—any developing aches or tightness?
1x Per Week:
Review your training load and upcoming schedule
Check your running shoes for wear patterns
Plan your week to include variety and recovery days
Schedule your "tendon date" (see below!)
Monthly Prevention Check-Ins: Your "Tendon Date"
Set a monthly reminder on your phone to have a honest conversation with yourself:
Questions to Ask:
1. Am I experiencing any morning stiffness regularly?
2. Do my calves feel tight or ropey most of the time?
3. Is my training load appropriate for my current fitness?
4. Am I staying consistent with my prevention exercises?
5. Do I feel strong and resilient during activities?
Actions to Take Based on Your Answers:
- All good? Keep doing what you're doing! Maybe add a small challenge.
- Some concerns? Address developing issues before they become problems.
- Consistently tired or sore? Time to dial back training or increase recovery/ or give Dr. Keirstyn a call to get a tune-up!
- Red flags? Your definitely going to want to schedule a check-in with a healthcare provider (like me!).
- Crushing it? Celebrate your consistency! You've earned it! 🎉
Lifestyle Factors That Make or Break Your Tendon Health
Sleep: The Ultimate Recovery Tool
You can do everything else right, but if you're not sleeping well, your tendons won't heal properly.
Aim for 7-9 hours of quality sleep each nigh
This is when your tendons actually repair and strength
Poor sleep increases injury risk significantly
If you're having trouble sleeping, address it—it's that important!
Nutrition: Fuel for Strong Tendons
Your tendons are living tissue that needs proper nutrition to stay healthy:
Adequate protein for tissue repair (especially as we age)
Anti-inflammatory foods like colourful fruits and vegetables
Stay hydrated, especially during hot Canadian summers
Don't restrict calories excessively if you're training hard (your body needs fuel!)
Stress Management: The Hidden Factor
High stress isn't just bad for your mental health—it directly impacts your injury risk:
Stress increases inflammation and slows healing
Find activities that help you decompress (yoga, meditation, nature walks)
Exercise CAN be stress relief, but not if it's adding pressure
Sometimes the best thing you can do is take a rest day guilt-free
Special Considerations for Different Athletes
Runners:
Pay extra attention to hill training progression (hills are hard on Achilles!)
Include some soft surface running weekly (trails, grass, track)
Be careful with sudden speed work increases
Cyclists:
Check your bike fit regularly (even small changes matter)
Don't ignore foot position and cleat alignment
Mix in some impact activities for bone health
Multi-Sport Athletes:
Be aware of cumulative training stress across all your activities
Use different sports to give specific areas a break
Swimming is often a great recovery activity between hard sessions
When Prevention Isn't Enough (It Happens!)
Despite your best efforts, sometimes issues still pop up. The key is catching them EARLY:
Yellow Flags (Pay Attention):
Mild morning stiffness that resolves within 15-20 minutes
Occasional tightness that improves with movement
Minor soreness after harder training sessions
What to do: Take an extra rest day, increase your mobility work, and monitor closely.
Red Flags (Take Action Now):
Persistent morning stiffness (lasting 30+ minutes)
Pain during normal daily activities
Progressive worsening of symptoms
Any functional limitations
What to do: Time to call or book in with Dr. Keirstyn! At Endurance Therapeutics, I work with athletes to catch these issues early and address them before they become major problems.
The Long-Term Perspective: Playing the Infinite Game
Here's the thing: preventing Achilles tendinopathy isn't about being perfect—it's about being consistent and smart. The habits you build now will determine whether you're still doing the activities you love in 10, 20, or 30 years.
Your Future Self Will Thank You For:
Being patient with training progression (no rushing the process!)
Maintaining strength and mobility throughout your life
Actually listening to your body's feedback
Investing in prevention rather than just treating problems
The Truth About Long-Term Success:
The athletes I see who stay healthiest long-term aren't necessarily:
The most genetically gifted
The ones with the most time to train
The ones with perfect form
They're the ones who are most consistent with their prevention habits. Small actions, repeated daily, compound into remarkable results over time.
Your Action Plan: Start Today!
Don't try to implement everything at once—that's a recipe for burnout. Instead:
Step 1: Pick 2-3 prevention strategies from this series and commit to them for the next month
Step 2: Schedule your prevention activities just like you schedule your workouts (if it's not scheduled, it won't happen!)
Step 3: Track your consistency but don't stress about perfection (life happens, and that's okay)
Step 4: Get professional guidance if you have questions or concerns (that's what I'm here for!)
Step 5: Be patient with the process—prevention benefits compound over time
The Final Word
Congratulations on making it through our entire 5-part Achilles tendinopathy series! You now know more about Achilles tendons than most people learn in a lifetime.
But knowledge without action is just trivia. The real magic happens when you take what you've learned and actually implement it into your daily life.
Remember: You don't have to be perfect. You just have to be consistent. Show up for yourself, listen to your body, and invest in your long-term health. Your future self—and your Achilles tendons—will thank you!
Want to build a bulletproof prevention plan tailored to YOUR specific needs and lifestyle? Dr. Keirstyn helps Oakville endurance athletes stay healthy and active for decades, not just seasons. Let's create your personalized prevention strategy today!
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This concludes our 5-part Achilles Tendinopathy series! Thanks for following along on this journey. Stay tuned for our upcoming series on core strength for endurance athletes—you won't want to miss it!
Have questions about anything we covered? Drop a comment or reach out to us at our Oakville clinic. We love helping athletes stay healthy and active!