As the new year begins, many people feel motivated to move more, train harder, and finally commit to long-term fitness goals. While increased activity is great for your health, it can also place unexpected strain on your feet and ankles, especially if you jump in too quickly.
At Alpine Foot and Ankle, one of the most common injuries we see this time of year is Achilles tendonitis, a painful condition that can derail even the best intentions. Board-certified podiatrist Dr. Andrew McCall offers expert tips to help patients stay active while protecting their foot and ankle health.
The Achilles tendon is a strong band of tissue connecting your calf muscles to your heel bone. It plays a crucial role in walking, running, jumping, and pushing off the ground. Achilles tendonitis happens when this tendon becomes irritated or inflamed, often due to repetitive stress.
This condition typically develops gradually. Early symptoms may include stiffness in the back of the ankle, tenderness along the tendon, or pain that worsens with activity. Ignoring these early warning signs can allow inflammation to progress into chronic pain or even increase the risk of a tendon tear.
More than 95 million Americans resolve to zero in on fitness and exercise in the new year, according to a Health & Fitness Association (HFA) survey. Roughly 50% aspire to build muscle, while another 44% say their goal is to establish a regular exercise routine.
Jumping right into a new fitness routine is one of the leading causes of issues like Achilles tendonitis. Going from a relatively sedentary lifestyle to activities like running, hiking, or high-intensity workouts leaves little time for the tendon to adapt.
Other common risk factors include:
Cold winter temperatures can also reduce tendon flexibility, making proper warm-ups even more important.
Being strategic about how you increase your activity level is key to preventing Achilles tendonitis and other issues. Our top tips can get you off to a good start in the new year:
Gradually build intensity, duration, and frequency. A good rule of thumb is to increase activity levels by no more than 10% per week to allow your tendons time to adapt.
Stretching your calves before and after activity helps maintain flexibility, while strengthening exercises improve the tendon’s ability to tolerate load. Eccentric calf exercises, in particular, have been shown to reduce Achilles tendon strain and injury risk.
Your shoes should provide adequate heel cushioning, arch support, and stability for your activity type. If your shoes are worn down or unsuited for your gait, they can place excessive stress on the Achilles tendon.
Flat feet, overpronation, or limb alignment issues can overload the Achilles tendon. Dr. McCall can prescribe custom orthotics or supportive inserts to help correct these imbalances and reduce strain.
While you may be highly motivated to dive into a new exercise plan, if you experience pain, it’s vital that you listen to your body instead of trying to push through. Mild soreness that improves with rest is different from persistent pain or stiffness that worsens with activity. Early evaluation can prevent a minor issue from becoming a chronic injury.
If you notice ongoing heel pain or ankle pain, swelling, or stiffness that doesn’t improve within a few days of rest, it’s time to seek expert care. Dr. McCall has you covered with thorough evaluations and effective solutions; from conservative treatments to minimally invasive surgery.
When it comes to your fitness goals, start with a healthy foundation. With the right preparation and guidance, you can adopt an active lifestyle without sidelining yourself with injury.
If foot or ankle pain is holding you back, contact Alpine Foot and Ankle today to schedule an appointment in Alpine, Wyoming, or Idaho Falls, Idaho, and step into the new year with confidence.