The achilles tendon is vital for any athlete.

Yet with the advent of technology & increased training loads, injury’s of the achilles seem to be more common.

Have you bought carbon running shoes lately? Read below on why they might not be great for your achilles.

So what is the Achilles & how do you avoid injury?

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The Main Feature

Leg 1: What is the Achilles Tendon?

The Achilles tendon is a strong band of tissue that connects the muscles in your calf to your heel bone. It's like a thick cable made mostly of a protein called collagen, which gives it the strength to handle lots of stress during activities like running or jumping. This tendon is special because it's both strong and a bit stretchy, allowing it to store energy when it stretches and release it to help power your movements.

It's composed primarily of type I collagen, providing it with exceptional tensile strength and the ability to withstand significant forces during movement.

The unique structure of the tendon, with its parallel bundles of collagen fibers, is optimized for efficient force transmission while also allowing for a degree of elasticity. This elasticity is crucial for its role in the "stretch-shortening cycle" (SSC), a fundamental biomechanical process in dynamic movements. During activities like running or jumping, the Achilles tendon elongates and stores elastic potential energy when the foot lands on the ground. It then releases this energy to assist in propelling the body forward, enhancing both the efficiency and power of movement.

Importance of the Achilles Tendon

The Achilles tendon's importance transcends its mechanical functions. It plays a pivotal role in human locomotion by enabling efficient walking, running, and jumping. The tendon's capacity to store and release energy contributes significantly to the metabolic efficiency of movement, reducing the energetic cost of muscle contraction. Furthermore, the Achilles tendon acts as a stabilizer for the ankle joint, aiding in balance and posture during motion and standing.

T-1: Mental Preparation

Leg 2: Types of Injury

Achilles tendon injuries are a common concern among athletes and physically active individuals. These injuries can range from mild to severe and occur due to various factors. Let's explore the potential injuries of the Achilles tendon and how they occur in more detail:

Types of Achilles Tendon Injuries

1. Achilles Tendinitis: This is an inflammation of the Achilles tendon. It's considered an overuse injury, which means it typically occurs when the tendon is subjected to repeated stress and strain beyond its capacity. Early stages of tendinitis involve irritation and inflammation, leading to pain and swelling in the area just above the heel.

2. Achilles Tendinosis: Tendinosis is the result of chronic tendinitis that has not been adequately treated. It involves degenerative changes in the tendon's structure, including the breakdown and disorganization of collagen fibers. Unlike tendinitis, tendinosis is not characterized by inflammation but by thickening, weakening, and pain in the tendon over time.

3. Achilles Tendon Rupture: A rupture is a partial or complete tear of the Achilles tendon and is considered a severe injury. It often occurs suddenly during activities that involve explosive acceleration or sudden changes in direction. A rupture can cause a "pop" sound or sensation, followed by immediate sharp pain, swelling, and difficulty walking or standing on the affected leg.

How These Injuries Occur

• Overuse: The most common cause of Achilles tendon injuries is overuse, typically seen in athletes who suddenly increase the intensity or duration of their training. The repeated strain on the tendon can lead to micro-tears, inflammation, and degenerative changes.

• Lack of Flexibility: Tight calf muscles can increase the strain on the Achilles tendon. Limited flexibility forces the tendon to absorb more force during physical activities, heightening the risk of injury.

• Improper Footwear: Shoes that do not provide adequate support or cushioning can put additional stress on the Achilles tendon. Wearing high heels regularly can also shorten the calf muscles, making the tendon more susceptible to injury.

• Training Conditions: Running on hard or uneven surfaces can increase the risk of Achilles injuries by introducing abnormal stresses to the tendon.

• Age and Gender: The risk of Achilles tendon injuries increases with age as the tendon becomes less flexible and more prone to degeneration. Men are also more likely to suffer from Achilles tendon ruptures than women.

• Biomechanical Issues: Factors such as overpronation (excessive inward rolling of the foot upon landing) or flat feet can alter the normal functioning of the Achilles tendon, leading to increased strain and risk of injury.

Injury Prevention: Strategies and Training

Preventing Achilles tendon injuries involves a multifaceted approach that addresses the risk factors and aims to enhance the tendon's capacity to withstand stress. Key strategies include:

• Eccentric Strengthening: Eccentric exercises, where the muscle lengthens under tension (such as in a heel drop), are particularly effective in increasing the tendon's strength and its ability to absorb and release energy. These exercises stimulate collagen synthesis and promote realignment of the tendon's collagen fibers, enhancing its structural integrity and function.

• Flexibility Training: Improving the flexibility of the calf muscles through static and dynamic stretching can reduce tension in the Achilles tendon. Stretching increases muscle-tendon unit length, potentially decreasing the strain on the tendon during activities.

• Load Management: Gradually increasing the intensity and volume of training allows the tendon to adapt to higher loads without becoming overloaded. This concept, known as mechanical loading, is crucial for tendon health, as both overloading and underloading can lead to injury.

• Cross-Training: Incorporating a variety of low-impact activities reduces repetitive stress on the Achilles tendon while maintaining overall fitness. This approach can help manage training load and reduce the risk of overuse injuries.

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Leg 3: Carbon Running Shoes

The relationship between carbon fiber plate running shoes and Achilles tendon health is an emerging area of interest in sports science and medicine. These innovative shoes, designed to enhance running efficiency and performance, feature a rigid carbon fiber plate embedded within a cushioned midsole. While they have been linked to improved running economy, concerns have arisen regarding their impact on the Achilles tendon due to the altered biomechanics they promote. Let's delve deeper into the potential effects and considerations for runners.

Impact on Achilles Tendon Load

Research indicates that the unique combination of the carbon plate and the shoe's cushioning system can significantly affect the mechanical loading of the Achilles tendon. The carbon plate acts as a lever, potentially increasing the force exerted on the Achilles tendon during the push-off phase of running. This augmented force can elevate the risk of tendon strain or stress, particularly in individuals with a history of Achilles issues or those who have not properly conditioned their tendons to handle such loads.

Changes in Running Mechanics

The biomechanical alterations induced by carbon plate shoes can lead to a shift in how forces are distributed across the lower limbs during running. Specifically, the lever action created by the carbon plate may result in a more forward foot strike and an altered ankle flexion pattern, which could increase the workload on the Achilles tendon. These changes, while potentially beneficial for running efficiency, require a period of adaptation. Runners may experience increased tendon load during this transition, potentially heightening injury risk if the adaptation process is rushed or if the individual's biomechanics are unsuitable for such footwear.

Influence on Muscle Engagement

The propulsion benefit provided by carbon plate shoes could lead to decreased calf muscle activation during running. This reduction in muscle workload aims to conserve energy and improve performance. However, it also means that the calf muscles and Achilles tendon may not undergo the typical strengthening that occurs with regular running, possibly leading to a decrease in tendon resilience and muscle strength over time. This scenario suggests a paradox where the shoes enhance performance while potentially contributing to conditions that could increase injury risk if not managed with complementary training strategies.

Considerations for Injury Prevention and Management

Given the potential risks associated with carbon plate running shoes, several strategies can help runners mitigate these concerns:

• Adaptation Period: A gradual transition to carbon plate shoes is critical, allowing the body to adapt to the altered biomechanics. Starting with shorter runs and gradually increasing distance can help minimize the risk of overloading the Achilles tendon.

• Complementary Strength Training: To counteract potential reductions in calf muscle engagement and strengthen the Achilles tendon, incorporating specific exercises such as eccentric heel drops can be beneficial. This approach ensures that the tendon maintains its strength and elasticity despite the mechanical assistance from the shoes.

• Monitoring for Symptoms: Runners should be vigilant for any signs of Achilles tendon discomfort or pain when using carbon plate shoes. Early identification of symptoms can prevent the progression of potential injuries, allowing for timely intervention and adjustment in training or footwear.

• Diverse Footwear: Alternating between carbon plate shoes and traditional running shoes can help maintain the mechanical variability in running patterns, reducing the risk of overuse injuries by varying the load on the Achilles tendon and associated musculature.

So that’s what the achilles is & how to avoid injury.

Coaches Corner

WOTW: Workout of the week

For a marathon runner focusing on a 25km run with an emphasis on heart rate training, creating a workout that balances endurance, strength, and recovery within different heart rate zones is crucial. This approach aims to enhance cardiovascular efficiency, improve pacing, and build endurance, crucial for long-distance running. Here's an alternative workout plan tailored to these objectives:

Understanding Heart Rate Zones:

• Zone 1 (50-60% of Max HR): Very light, ideal for warming up and cooling down.

• Zone 2 (60-70% of Max HR): Light aerobic zone, promoting endurance and fat burning.

• Zone 3 (70-80% of Max HR): Moderate aerobic zone, enhancing aerobic capacity.

• Zone 4 (80-90% of Max HR): Threshold zone, improving speed and efficiency.

• Zone 5 (90-100% of Max HR): Anaerobic zone, boosting high-intensity performance.

Workout Structure:

Kilometers 1-3: Warm-Up

• Begin in Zone 1, focusing on gently starting to increase heart rate and circulation.

• Progress into the lower end of Zone 2 towards the end of the warm-up to prepare your body for a more sustained effort.

Focus: Gradual warm-up to prepare muscles and heart for increased activity.

Kilometers 4-10: Steady-State Aerobic Conditioning

• Settle into a comfortable pace within Zone 2. This segment should feel manageable, allowing for the conversation test (being able to hold a conversation).

Focus: Enhance aerobic fitness, focusing on fat burning and improving running efficiency.

Kilometers 11-18: Progressive Aerobic to Anaerobic Transition

• Kilometers 11-14: Gradually increase your pace to reach and maintain Zone 3. This increase will start to challenge your aerobic capacity.

• Kilometers 15-18: Introduce intervals within Zone 4. For example, 2 minutes in Zone 4 followed by 2 minutes in Zone 3 to recover. Repeat this pattern throughout this segment.

Focus: Boost aerobic capacity and begin to improve your lactate threshold, preparing your body for higher intensity efforts.

Kilometers 19-22: Endurance and Speed Boost

• Maintain a steady pace in Zone 4. This portion is critical for improving your speed endurance and efficiency at a higher intensity.

Focus: Solidify your ability to sustain a faster pace over distance, enhancing both your lactate threshold and mental toughness.

Kilometers 23-25: Cool Down

• Slowly taper the intensity, transitioning from Zone 3 back into Zone 2 and finishing in Zone 1.

Focus: Promote recovery, gradually reduce heart rate, and facilitate lactate clearance from the muscles.

Additional Tips:

• Hydration and Nutrition: Maintain hydration throughout, and utilize energy sources strategically, especially before and after the Zone 4 intervals.

• Pacing: Pay close attention to pacing throughout the run. It's crucial to manage your energy efficiently, ensuring you don't deplete your reserves too early.

• Monitoring: Regularly monitor your heart rate to ensure you're training within the intended zones. Adjust your pace as needed to stay on target.

• Flexibility: Be prepared to adjust the workout based on how you feel. If a particular day's intensity feels too challenging, it's better to scale back than to overtrain and risk injury.

This workout plan is designed to systematically build up your cardiovascular system, enhance your endurance, and improve your speed and efficiency, crucial for marathon preparation. By focusing on varied heart rate zones, you're not only training your heart and muscles but also fine-tuning your pace management and metabolic efficiency, essential for successful long-distance running.