The Achilles tendon is the largest and strongest tendon in the body. It shares its name with the legendary Greek warrior, Achilles (known for his ferocity and strength). This tendon is responsible for downward movement of the feet by connecting to the muscles of the lower leg. By virtue of its sheer size and proximity to the ground, it is a foundation for motion. If you want to get up and go, chances are you are going to utilize this tendon.

Our bodies induce a formidable amount of force through the Achilles each time we stand up, not to mention run, walk or jump. Tiny rips and tears can occur every day and heal themselves at night when we sleep. When the Achilles experiences repeated and harsher stresses, the tears can lead to tendonitis. Because of the relatively small blood supply, healing can take longer. Overuse, imbalance and poorly fitted shoes are huge offenders. Minor rips, tears, and tendonitis can certainly occur from imbalances in the foot or sports activity. However, this tendon is more at risk for injury caused by long-term overuse.

Achilles Tendonitis

Avid runners and athletes frequently experience inflammation or Achilles tendonitis. An article in the American Academy of Family Physicians says, “Running produces forces up to eight times the body’s weight, placing significant repetitive stress on the tendon for prolonged periods. Tendonitis in athletes is usually caused by training errors such as incorrect running technique or wearing improperly fitting shoes.”[1]

It is important to protect the feet during any activity. An injury to the Achilles tendon will surely inhibit activities as simple as walking. Proper healing is also critical to prevent chronic pain from injury. Tendonitis can be fought with plenty of rest and ice.

Pronation

Excessive pronation of the feet can have a considerable effect on the Achilles tendon. Pronation creates imbalances that off-center the foot and ankle, which can lead to injury. Injury caused by pronation can affect men and women of all ages. The tendon becomes weakened or stretched beyond its normal limits and can take time to restore back to health.  The Achilles tendon bows in on the side of hyperpronation. The calcaneus tilts inward, bringing the talus with it. The stress can extend to the tibia and along the entire kinetic chain.”[2]

Recovery

Given the location of the Achilles tendon, and the critical role it plays each day, it is important to recover this part of the body effectively. Rest and ice should be incorporated even for the most severe cases. Ice will help reduce inflammation and rest will take stress off of the injured tendon and help restore its natural range of motion.

In addition to rest and ice, proper recovery and prevention can be supported by proper footwear and stretching. Proper stretching is beneficial for restoring the natural range of motion in the feet. A chiropractor’s knowledge of the body’s functionality is an excellent approach for recovery. Footwear that offers a solid medial arch and extra support for the foot and ankle will help prevent injury. It will also support an injured ankle from further injury.

[One easy solution is to get a digital foot scan and analysis. Dr. Cohen of ProActive Chiropractic in downtown San Francisco offers complimentary foot scans to determine if you need special support, from custom orthotics to just a specific shoe recommendation.]

It would be nice to believe that our musculoskeletal systems are as strong as the Greek soldier, Achilles. It is important for patients to have an understanding of how severe it can be to injure this critical part of the body. Our bodies go to war each day and the wear and tear can put even the greatest warriors out of commission.

(Article taken from Foot Levelers)

[1]Mazzone, Michael F., McCue, Timothy. (May 2002). Common Conditions of the Achilles Tendon. http://www.aafp.org/afp/2002/0501/p1805.html

[2]Charrette, Mark. (May 2004). Structural Imbalance and Postural Support.

Stability Balls

Stability balls, also known as exercise balls, Swiss balls, Physio balls, etc., are a low-cost versatile piece of equipment that can help improve core strength, facilitate flexibility exercises, and add variety to traditional fitness routines.

The exercise ball introduces an element of instability that isn’t available in a floor exercise. The body naturally and automatically responds to this instability by engaging the core muscles, both those in the abdominals and back and in the pelvic floor and hips. Over time, the core muscles strengthen, resulting in better posture, improved balance and enhanced athletic ability.

“Stability Balls are one of the top four toys/tools to help you stay out of my office. The other three would be the trigger point ball, trigger point roller, and the back vitalizer,” states Dr. Cohen, a chiropractor in the financial district of San Francisco.

Choosing a stability ball
It’s important to buy the right size ball and maintain the proper air pressure. The firmer the ball, the more difficult the exercise will be. However, if you are overweight, an older adult, generally deconditioned, or just beginning a fitness routine, you may want to consider using a larger, softer ball. When sitting on the ball, make sure your hips are level—or just slightly higher than the knees.

Basic Exercises
Basic Abdominal Crunch: Lie on your back with your calves resting on the top of the ball. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back.

Body Ball Crunch: Lie on the ball with your back supported at the arch. Cross your arms behind your head or across your chest. Keep both feet on the floor. Curl your upper body, squeezing your abdominals and lifting your shoulders and upper back. Return to starting position. Do not pull on your head and neck.

Ball Push-ups: Place the front of your knees and shins on the ball and your hands flat on the floor. Look down at the floor and lower your face to within a few inches of it, then push back up to the starting position. Increase the challenge by walking further out so that only your ankles are supported by the ball.

(Source: ACATody.com)

“Before you jump into barefoot style shoes or running barefoot, you should get your feet scanned,” states Dr. Andrew Cohen of ProActive Chiropractic, located in the San Francisco Financial District. As a chiropractor, he sees too often what running on imbalanced feet can do for you knees, back, and even your neck.  ProActive Chiropractic performs a foot scan as part of an initial exam to determine if some of your aches and pains could stem from your feet, which often times they do.  If there are no imbalances, considering some cross-training with less support makes sense occasionally, but you have to be careful running in SF with concrete and asphalt – stick to the trails.

To learn about the three things to know before you start barefoot running read this article.

This is taken directly from the Vibram website:

I was told I was an over-pronator. I was also told by some experts to buy certain types of shoes for motion control. Can Vibram FiveFingers® help me or should I steer away from them?

For some over-pronators (people whose feet tend to flatten during full weight-bearing exercise), Vibram FiveFingers® footwear will be too much of an abrupt change in biomechanics. We always recommend what we call a micro progression into Vibram FiveFingers. The too-much-too-soon phenomenon can be a problem for anyone’s foot. In the case of severe over-pronators, Vibram FiveFingers might not be a wise choice for weight-bearing activities. Over-pronators will definitely benefit from some focused rehabilitation and foot-specific exercises before wearing any minimalist footwear.

Call ProActive Chiropractic at 415-762-8141 or schedule online for an exam and a foot scan.