Preventing Achilles Tendon Injuries in Athletes: Best Practices and Exercises

In sports and physical fitness, the achilles tendon holds unparalleled significance. This band of fibrous tissue, connecting the calf muscles to the heel bone, plays a pivotal role in most physical activities, from running and jumping to walking and standing on your toes. But, just like the Greek hero, it was named after, this crucial tendon can also be an athlete’s ‘Achilles heel’ if not properly cared for.

An achilles tendon injury can be a major setback for athletes, potentially sidelining them for weeks, months, or even indefinitely. Therefore, the importance of maintaining the achilles tendon’s health and integrity cannot be overstated. This blog post will delve into the anatomy of the achilles tendon, the common causes of injuries, and the significant impact these injuries can have on an athlete’s performance and overall lifestyle.

Preventing Achilles Tendon Injuries

Most importantly, we will explore best practices and key exercises to prevent these injuries, helping you maintain peak performance and avoid the often lengthy recovery process associated with achilles tendon injuries. Whether you’re a professional athlete, a fitness enthusiast, or someone just starting their fitness journey, this post will provide valuable insights to safeguard your achilles tendon and enhance your athletic longevity.

Understanding the Achilles Tendon

The achilles tendon, the thickest and strongest in the human body, plays a key role in lower limb locomotion. It connects the gastrocnemius and soleus muscles (collectively known as the calf muscles) to the calcaneus or heel bone. This setup allows the transfer of force when the calf muscles contract, facilitating movements like running, jumping, and even simple actions like standing on your toes.

However, the achilles tendon is often a site of injury. Its high load-bearing capacity means it’s under significant stress, especially during high-impact activities, making it susceptible to wear and tear. Additionally, limited blood supply in the area slows the healing process, increasing the risk of injury.

Common types of achilles tendon injuries in sports include tendonitis (inflammation of the tendon), tendinosis (microtears in the tissue around the tendon), and, the most severe, a full tendon rupture. These conditions can occur due to acute incidents or chronic overuse, significantly hampering an athlete’s performance.

Causes of Achilles Tendon Injuries

Achilles tendon injuries often arise from overuse and insufficient rest, common in sports involving repetitive jumping and running. Additionally, insufficient warm-up before exercise can leave the tendon stiff and prone to injuries.

Inappropriate footwear, especially shoes that do not provide proper arch support or are worn out, can also lead to achilles tendon problems. Footwear-related issues can alter running biomechanics, putting excess strain on the tendon.

Age and certain medical conditions, like arthritis or diabetes, can make an individual more prone to achilles tendon injuries. The tendon naturally loses flexibility and strength in older adults, making it susceptible to injuries.

Importance of Preventing Achilles Tendon Injuries

An achilles tendon injury can significantly impact an athlete’s performance. Apart from causing pain and discomfort, it can limit mobility, reduce speed, and impede the ability to generate force, making it challenging to continue playing sports or perform everyday activities.

In the long term, chronic achilles tendon issues can lead to compensatory changes in movement patterns, potentially giving rise to other musculoskeletal problems. Also, studies have shown that some athletes never regain their pre-injury performance even after treatment.

Injury treatment and rehabilitation can be costly and time-consuming, involving physiotherapy, medication, or even surgery in severe cases. The lost time, especially for professional athletes, can equate to significant financial loss and missed opportunities.

Best Practices for Preventing Achilles Tendon Injuries

Prevention is better than cure. Implementing a proper warm-up and cool-down routine can significantly reduce the risk of an achilles injury by preparing the tendon for physical activity and helping it recover afterwards.

Choosing appropriate footwear is crucial. Shoes should offer good arch support and cushioning and be appropriate for your specific sport or activity. Regular replacement of worn-out shoes is also important.

Rest and recovery are as important as training. Overtraining can lead to fatigue and injuries, so ensuring regular rest periods is key.

Maintaining a balanced diet and staying hydrated can help prevent achilles tendon injuries by promoting overall body health, tissue repair, and reducing inflammation.

Cross-training and not over-specializing in one sport can reduce the risk of overuse injuries. Engaging in different types of exercise can help balance the body’s musculature and prevent overloading the achilles tendon.

Key Exercises to Strengthen the Achilles Tendon

Exercises like calf raises, eccentric heel drops, stair exercises, and ankle flexion and extension exercises can help strengthen the achilles tendon.

Calf raises strengthen the gastrocnemius and soleus muscles, which support the achilles tendon. Eccentric heel drops specifically target the tendon, helping to build resilience against high-impact activities. 

Stair exercises offer a comprehensive workout, improving strength and flexibility. Ankle flexion and extension exercises can enhance ankle joint …

A Guide to WorkCover Queensland

If you’re an employee in Queensland and you’re injured at work, or become ill because of your work, you may be entitled to workers’ compensation through WorkCover Queensland.

What is worker’s compensation?

Worker’s compensation is a system in Australia that provides financial and other assistance to workers who are injured at work. The system is designed to help workers return to work and to support them and their families while they cannot work. Workers’ compensation is not a safety net – it is designed to help workers who have been injured at work, and to help them return to work.

What is WorkCover Queensland?

WorkCover is a Queensland Government-owned, not-for-profit organization that provides insurance cover to most Queensland employers and workers.


WorkCover’s main role is to protect Queensland workers by:

  • Providing insurance cover to employers 
  • Managing claims for workers injured at work 
  • Providing return-to-work services to help injured workers recover and return to work 
  • Educating employers and workers about work health and safety.

What type of benefits or assistance does WorkCover Queensland provide?

WorkCover Queensland provides a range of benefits to injured workers and their families, including: 

• Financial assistance

Workers who are incapable to return to work as a result of their injuries or illnesses may be eligible for weekly payments and/or lump-sum settlements.

• Medical and rehabilitation expenses

Workers may be eligible for reimbursement of reasonable medical and rehabilitation expenses incurred as a result of their injuries or illnesses. 

• Return to work assistance

Workers may be eligible for assistance to return to work, including income support, workplace modifications, and vocational rehabilitation. 

• Death benefits

Dependents of deceased workers who died as a result of their injuries or illnesses may be eligible for lump-sum payments and/or long-term financial aid.

Who are eligible to receive worker’s compensation in WorkCover QLD?

Workers who are injured at work, or who contract an occupational disease at work, may be eligible for workers’ compensation under the WorkCover Queensland scheme. In order to be eligible for workers’ compensation, workers must: 

  • be employed in Queensland;
  • be covered by the WorkCover Queensland scheme;
  • have sustained an injury at work, or contracted an occupational disease at work; and
  • have been unable to work as a result of their injury or disease.

If you are a worker in Queensland and you have been injured at work, or have contracted an occupational disease at work, you should contact WorkCover Queensland to discuss your eligibility for workers’ compensation.

What are the steps to receive WorkCover claim?

Here are the steps you need to take to make a claim for workers’ compensation in Queensland: 

1. Notify your employer 

As soon as you are injured, you need to let your employer know. This can be done verbally or in writing. Your employer then has seven days to lodge a claim with WorkCover Queensland. 


2. Lodge a claim with WorkCover Queensland

If your employer does not lodge a claim within seven days, you can lodge a claim yourself. You can do this online, over the phone, or in person. 

You will need to provide: 

  • Your contact details 
  • Your employer’s contact details 
  • Details of your injury 
  • When and where the injury occurred 

3. See a doctor 

You will need to see a doctor as soon as possible after your injury to get a diagnosis and treatment plan. You can see your regular GP or a doctor appointed by WorkCover Queensland. 

4. Return to work 

You can return to work after being cleared by your doctor. If you are not able to return to your pre-injury job, your employer must provide you with suitable alternative employment. 

5. Ongoing support 

If you need ongoing support, WorkCover Queensland can provide you with a range of services, including rehabilitation, counseling, and case management.

How can I contact WorkCover Queensland?

If you have been in a work-related accident, you may be able to claim workers’ compensation through WorkCover Queensland. Hiring a lawyer, like Workers Compensation Helpline, is another option.

To start a claim, you will need to lodge a Notice of Claim form with WorkCover within 30 days of the date of injury. 

You can Lodge your Notice of Claim form either online or in person: 

  • Online  – https://ols.workcoverqld.com.au/ols/public/claim/lodgement.wc
  • In person at a WorkCover office  – 280 Adelaide St, Brisbane City QLD 4000, Australia
  • By phone  – 1300 362 128

Once WorkCover has received your Notice of Claim form, they will contact your employer to advise them of the claim and to request information about the incident. 

If your claim is accepted, WorkCover will provide you with a claim number and will pay your weekly benefits. You will also be provided with information about return to work and rehabilitation.

If you have any questions or need help with your claim, you can contact WorkCover Queensland on 1300 362 128.…

Treatments For Plantar Fasciitis

Plantar fasciitis, a painful inflammation of a plantar fascia, is one among a host of ailments causing heel pain at the time of foot injury. Some possible causes for this condition include arch strain from flat feet. Nerve compression from the unnatural shape of the foot, resulting in abnormal pressure on the nerve roots that pass through the plantar fascia. Heel fractures due to a stress fracture of the calcaneum. Other possible causes of heel pain in a patient may be an altered balance, diabetes mellitus, or surgery involving the bones of the foot.

The usual treatment of plantar fasciitis consists of physical therapy, night splints, and anti-inflammatory medication. Exercises to stretch out the fascia are done nightly. Night splints are another treatment where a strap is placed inside the shoe and worn during the night. The strap pulls at the plantar fascia, stretching it to loosen it. Night splints are effective if tightness is the primary cause of your heel pain.

Ice may help with the inflammation of the tissues surrounding the heel and ankle. If the inflammation is severe and does not respond to the first three treatments, several times a day should be enough. Your podiatrist may also prescribe topical creams to apply to the painful areas.

The podiatrist will prescribe orthotics to treat symptoms of plantar fasciitis. Orthotics are foot inserts that are either gel-like or plastic. They are used to treat problems associated with the structural alignment of the foot. They work by keeping the foot in a natural arch. If you find that wearing shoes is painful, you should invest in a good pair. They can also prevent you from suffering from long periods of standing, which could lead to further stress on the fascia.

You can get pain relief through weight-bearing exercises. If your job requires you to stand for long periods of time, you should try to purchase flat shoes. They are easier to walk around with and provide better support for your feet. Some people even use an orthotic after a period of time, in order to increase their range of motion so they can stand with a bit more ease.

Plantar fasciitis responds well to treatments that focus on stretching, ice, and prescription orthotics. These treatments are most effective if you commit to doing them for the long term. After treatment, always make sure you keep your feet properly aligned. This will prevent re-injuries as well as keep your fascia healthy.…