How to Manage Achilles Tendinitis While Training for a Marathon

Achilles tendinitis is a common issue for marathon runners, often caused by overuse, improper training techniques, or inadequate footwear. If left untreated, it can hinder performance and even lead to more severe injuries. This blog provides essential strategies to manage Achilles tendinitis while continuing your marathon training safely.

Understanding Achilles Tendinitis

The Achilles tendon connects your calf muscles to your heel bone and plays a critical role in running. When this tendon becomes inflamed due to repetitive stress, it results in Achilles tendinitis. Symptoms include pain, stiffness, swelling, and tenderness, particularly in the morning or after running.

Causes of Achilles Tendinitis in Runners

• Overtraining – Sudden increases in mileage or intensity can overload the tendon.
• Improper Footwear – Worn-out or unsupportive shoes can contribute to excessive strain.
• Poor Running Mechanics – Overpronation, tight calf muscles, and improper stride can increase stress on the Achilles.
• Inadequate Warm-up and Cool-down – Skipping these essential steps can make the tendon more susceptible to injury.

Managing Achilles Tendinitis During Marathon Training

1. Modify Your Training Routine

• Reduce Intensity – Cut back on speed work and hill training to lessen strain on the tendon.
• Incorporate Cross-Training – Swimming, cycling, and elliptical training can maintain fitness without aggravating the tendon.
• Listen to Your Body – If you experience persistent pain, take rest days or adjust your training plan.

2. Stretching and Strengthening Exercises

• Calf Stretch – Stand facing a wall with one foot forward and the other extended back; keep your back heel on the ground and stretch for 20–30 seconds.
• Eccentric Heel Drops – Stand on a step with heels hanging off, slowly lower your heels below the step level, then raise back up. Perform 3 sets of 10 repetitions.
• Foam Rolling – Gently roll out your calves to reduce muscle tightness and improve circulation.

3. Proper Footwear and Orthotics

• Wear Supportive Shoes – Choose running shoes with proper arch support and cushioning to reduce stress on the Achilles tendon.
• Use Orthotic Inserts – Custom or over-the-counter insoles can provide additional support and prevent overpronation.
• Replace Old Shoes – Running shoes should be replaced every 300–500 miles to maintain optimal support.

4. Apply Recovery Techniques

• Ice Therapy – Apply ice packs for 15–20 minutes after running to reduce inflammation.
• Compression and Elevation – Using compression sleeves and elevating your leg can help manage swelling.
• Massage and Physical Therapy – Deep tissue massage and professional therapy can aid in recovery and prevent recurrence.

5. Consider Medical Treatment When Necessary

• Consult Our Podiatrist – If pain persists despite modifications, Dr. Sweeley can evaluate your condition and recommend treatment options.
• Shockwave Therapy – Non-invasive treatments like extracorporeal shockwave therapy (ESWT) may help stimulate tendon healing.
• Anti-Inflammatory Medications – Over-the-counter NSAIDs (e.g., ibuprofen) can temporarily relieve pain and inflammation.

Preventing Achilles Tendinitis in Future Training

• Gradual Mileage Increases – Follow the 10% rule: do not increase weekly mileage by more than 10%.
• Strengthen Supporting Muscles – Incorporate exercises targeting calves, ankles, and hips to improve overall stability.
• Warm-Up and Cool-Down Routine – Always prepare your body before running and stretch post-run to maintain flexibility.

Managing Achilles tendinitis while training for a marathon requires a combination of rest, targeted exercises, proper footwear, and smart training modifications. By addressing symptoms early and following these preventive measures, you can continue training safely and successfully complete your marathon. If pain persists, contact Silver Spring Foot & Ankle to ensure long-term foot health and injury prevention.

Experiencing Achilles pain? Don’t let it sideline your marathon goals. Schedule an appointment with our expert podiatrist today for expert evaluation and personalized treatment.