Preventing Achilles Tendon Injuries in Weekend Warriors

Stunning Seattle weather this past weekend sent many people outdoors including weekend warriors. You know who you are. You're most likely a 45 year old guy who hides out all winter attached at the hip to your computer. Then when the weather hits the 60s you're out there with everyone else working off those pounds you gained while hibernating. Unfortunately you're in the exact population most at risk for Achilles tendon injuries including Achilles tendon rupture.

Sitting all day and getting little exercise can shorten the Achilles tendon, making it more vulnerable to rupture. This is one part of our body not designed to go from 0-70 without any warm-up or stretching.

One study written up in the journal Foot Ankle International in 2013, found that the most common sports associated with Achilles tendon rupture (the most extreme injury of the Achilles) were basketball, tennis, football, volleyball, and soccer. This was more likely found in those playing at the community level instead of those involved in professional sports. Men topped the charts with this injury at 83% and in women it occurred 17% of the time.

Stretching is the top recommendation for those anxious to hit the court. But just like working out your muscles over the winter to keep them in shape, it's equally important to keep stretching on a daily basis to keep your tendons from getting tight.

One excellent way to accomplish this is by participating in yoga which benefits the whole body. Be sure to include a runner's stretch as part of your yoga routine. It's also important to do the runner's stretch if you've been diagnosed with Achilles tendonitis or plantar fasciitis.

If you think you've ruptured your Achilles tendon our doctors will evaluate the severity and then present you with the best treatment options. For more information or to make an appointment, call 206-368-7000 or request one online.

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