Achilles tendon complaints are on the rise, according to sports medicine experts. Painful inflammation of this strongest and most powerful tendon in the human body is already one of the most common injuries to the lower extremities. Incorrect footwear, overuse and a general weakness of the tendon are blamed by orthopedists for causing Achilles tendon pain. According to an Israeli study, outdoor temperature is also thought to have a statistically significant effect on Achilles tendonitis.
Achilles tendon: largest tendon
The reasons for this lie in the anatomy: the Achilles tendon is surrounded by a thin layer of tissue and slides during movement in a kind of tube (tendon sheath) made of six to eight membranes. To protect against friction, gelatinous compounds called mucopolysaccharides are incorporated into the tissue layers.
The load-bearing capacity of the tendon depends on the consistency of the mucopolysaccharides: The more slippery the membranes, the lower the risk of injury. When running, the Achilles tendon must withstand a force of about eight times the body weight. This force is exerted on the tendon 600 to 800 times per kilometer run, depending on the runner’s stride length.
Risk of injury increases in winter
The friction-reducing properties of the membranes are largely determined by the outside temperature, according to the Israeli study. About 1,400 soldiers were trained under the same conditions at different times of the year. The risk of injury was higher in winter than in summer. The scientists hypothesize that cold makes the mucopolysaccharide layer of the Achilles tendon, located just under the skin, more viscous. This increases friction and the risk of injury.
Warming up before sport, on the other hand, makes the sliding layer more supple and thus reduces the risk of injury. The tendons are then more resilient. Forum Schmerz therefore advises all athletes to adapt their clothing to the cold outside temperatures and, above all, to warm up sufficiently.
Achilles tendon: background and history
The Achilles tendon – the name is based on a tradition of Greek mythology: according to legend, Achilles was dipped by his mother in the waters of the River Styx and was thus supposed to become invulnerable. This worked – except for the Achilles tendon, which became Achilles’ heel.
Pain in the Achilles tendon can have different causes. In very many cases, an overload or incorrect load due to sporting activities or occupational overexertion is held responsible. Furthermore, complaints at the Achilles tendon are favored by wear and tear (degeneration). Other possible causes can be an imbalance of muscle strength in the lower leg muscles (foot lifters are too weak, calf muscles are tense and shortened) as well as foot malpositions.
In any case, if the pain persists, the cause should be clarified by a doctor. This is also important to prevent possible malpositions due to a protective posture of the body.
Achilles tendon: pain when running
If one considers once that already with the normal going the simple body weight affects the feet, one can imagine, which forces affect the Achilles tendon with jogging. It is therefore not surprising that among the injuries suffered by runners to bones, joints, muscles or tendons, complaints of the Achilles tendon now take first place – even ahead of knee injuries.
Those who jog a lot can easily contract Achilles tendonitis. The tendon then feels warm, is thick and there is significant pain. A ruptured Achilles tendon usually occurs when a weakened tendon is subjected to increased jerky stress.
Tips for runners
- Training errors, improper footwear and poor surfaces are common triggers for problems with the Achilles tendon. Short sprints, rapid changes of direction, excessive hill training should therefore be avoided.
- Runners who suffer from pronation (the feet turn too far inward when stepping) are very susceptible to inflammation of the Achilles tendon. To remedy pronation, good running shoes – specifically motion-controlling shoes – are important.
- For problems with the Achilles tendon better swimming or cycling – no weight training and avoid all pain-inducing loads.