This April 12, 2014, a special race will be launching in Phoenix: the March of Dimes Phoenix Run for Babies. The March of Dimes is hosting this event to raise money to benefit infants born in Arizona, so they can get a healthy start in life. The organization has hosted a premier walking event for many years for this great community cause; now a timed 5k will be taking off as well. As you gear up for this race, though, you need to begin Achilles injury prevention techniques to avoid being sidelined before the big day.
It’s much easier to prevent an Achilles injury than to try to run with one. Regular stretching, tendon conditioning, and good warm-ups and cool-downs when running can help you avoid painful tendonitis or tears. Stretch out your Achilles and calf muscle every day to keep them from becoming too tight. Wall and towel stretches work well for this. Include exercises like calf raises and toe walking to help strengthen the lower limbs as well. Take a little extra time to condition your connective tissue, too. This means starting your running routines slowly and building up to a higher race pace over a period of time.
Before you train or hit the race track, make sure you warm up your calf muscles by walking or doing dynamic stretches. This helps you avoid straining your Achilles on your run. After you finish, walk for a little while and stretch again, so that the muscles don’t tighten too quickly and risk an injury. If you’re concerned you may have already started to develop a problem, ice the tendon regularly and cross-train with low impact activities, like biking or swimming.
Don’t let pain keep you from a race with a good cause. A little Achilles injury prevention can go a long way in helping you stay racing fit. Contact Advanced Foot & Ankle Specialists of Arizona here in Gilbert and Chandler for more information or an appointment to deal with any foot or ankle pain you may already have. Use our website contact form, call, or fax to reach us: for our Chandler location, call (480) 963-9000 and fax (480) 963-0375; for our Gilbert office, call (480) 981-1800 and fax (480) 981-0229.