How to preserve the health of the Achilles tendons?
Achilles tendons are often injured, and not only in athletes. But their health can be saved. Find out what you need to do.
Anatomy and features of the work of the Achilles tendons
The Achilles tendon is also called the calcaneus and is located in the posterior part of the shin: it starts at the joint of the head and calf muscles and connects to the calcaneal tubercle. In the area of accession is a synovial bag. In the upper part, this tendon is quite thin and extended, then narrows, then expands again around the calcaneus. The front surface is covered with a rather dense layer of fatty tissue, which separates the area from the fascia of the lower leg.
Despite the fact that the Achilles tendons are the most powerful in the muscular apparatus of the human body (tensile load reaches 300-350 kilograms!), They are often often injured.
Interesting fact! The specific name of the tendon comes from ancient Greek myths.Achilles (another name is Achilles) is a brave hero of ancient Greece. His mother, trying to save the life of her son, dipped into the river. But the arrow fired from the bow of Apollo hit the heel, which remained outside. That is, the area was the most vulnerable, as well as the tendons.
There may be such problems affecting the functioning and structure of the Achilles tendons:
- Inflammations Inflammatory disease with the localization of the pathological process in the tendonitis tendon, and it can develop as a result of serious mechanical damage after injuries, on the background of acute infections, diseases of the immune system.
- In the Achilles tendon, the area of the synovial sac near the calcaneal tuberosus most often becomes inflamed, and the pathology has a separate name, Achillobursitis.
- Horse foot syndrome is usually a congenital anomaly that is diagnosed in children. In case of pathology, the Achilles tendon is shortened or is in constant tone, which deforms the foot, changes its arch and lowers the nasal region downwards.
- Stretching. They occur when playing sports or intense loads with poor physical fitness and are characterized by impaired structure of the fibers of tissues after excessive stretching.When sprains are observed pain, swelling of the zone, reduced mobility of the leg and foot.
- Gap is a serious injury. It may be incomplete or complete, and the latter, unfortunately, is more common. Achilles tendons are torn at sharp loads at the start of races in athletes, landings after jumps from high altitudes, sharp rear folds after falls, cuts with sharp objects. The main symptoms are: acute pain, hyperemia, edema, the site of a shin depression at the site of anguish, hemorrhage, hematoma, movement disorders.
Who is at risk?
The risk group includes such categories of people:
- People who suddenly began to play sports with minimal or no physical fitness. Sharp intense loads often lead to injury.
- Sports fans. They can spend hours in the gym and gymnasiums, performing complex exercises and exposing tendons and muscles to enormous loads.
- Newbies. A person who has recently started to play sports (especially without the advice of an experienced coach) can not calculate his strength and evenly distribute the load, which often provokes stretching.
- Workaholics.Employees of offices and people who specialize in mental work lead a sedentary lifestyle, but at the weekend they try to compensate for their lack of activity and begin to move. Untrained tendons are damaged.
Therapy for injuries and diseases
If the Achilles tendons are affected by inflammation or mechanical effects, then treatment should be started as soon as possible in order to regain mobility and restore tissue structure. Tactics may include the following areas:
- If the tendon hurts, it is advisable to start taking painkillers in the category of nonsteroidal anti-inflammatory drugs. In addition, there are ointments, gels and creams for topical use, containing painkillers and preventing the formation of hematomas - heparin, ibuprofen, plant extracts.
- For tears and sprains, immobilization, i.e. immobilization, should be ensured to avoid further damage to the tendon tissue structure. Gypsum, as a rule, is not superimposed, but elastic bandages, bandages are applied. Also, do not load the affected limb, trying to lean on a healthy one.
- Physical therapy such as electrophoresis, electrical stimulation, magnetic and laser therapy, paraffin therapy, mud therapy can be recommended to speed up the regeneration processes, normalize the intercellular metabolism and improve the blood supply. A full course of 10–20 sessions is required. Procedures are prescribed by the doctor after the examination, the number and frequency are determined based on the condition of the tissues and the severity of their damage.
How to act after an injury or a disease?
What should I do after my injury or an inflammatory disease? Follow the recommendations:
- Do not immediately start to the usual workouts. Start with walking, then perform simple exercises with minimal amounts of repetitions and approaches.
- If you feel pain at the beginning of the workout, but then subside, you should pay attention to the warm-up and increase the duration of warming up the muscles and tendons to prepare them for the loads.
- Do not make any sudden movements, do everything carefully, preferably under the control of a trainer.
- After inflammation and damage, the tendon tissues are fragile and vulnerable.In order to prevent new injuries, at first you can practice in special banding devices or use an elastic bandage, wrapping the lower part of the lower leg, heel and foot to the middle.
- Do not let your feet become cold, they should always be kept warm. Wear socks and train in them.
- Evaluate the sensations. For discomfort and pain, reduce the load or stop training.
- If pain persists, use local painkillers such as Dolobene, Ketonal, Diclofenac.
How to avoid problems and keep the tendons healthy?
Prevention of damage and inflammation includes the following measures:
- Choose high-quality and suitable sports shoes: not only the effectiveness of training, but also safety depends on it. Get sneakers with good shock absorption. And casual shoes should also be comfortable.
- Before each workout, be sure to warm up to warm up and prepare the tendons and muscles.
- Increase the load gradually, starting with simple exercises and smoothly moving to more complex ones.
- You should not do every day, the optimal frequency of training - 2 or a maximum of three times a week.
- Practice different muscles. You can not use only the shins within one workout.
- It is also important to complete all workouts correctly. The best option is static stretching.
- Do not make sharp movements, control the correctness of the performance of all exercises.
If you carefully consider yourself and follow the advice given in the article, you can keep the Achilles tendons whole and healthy.
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