In Greek and Roman mythology, Achilles was the son of the sea goddess Certis and King Muse, one of the most dazzling demigods of all Greek heroes. But because it was a demigod, the goddess of his mother, the marine goddess, held his ankle while he was a baby and plunged it into the river of Stythe, so that his body would not be able to shoot. But because the ankle did not dive into the Styx, it became the only weakness of Achilles. It is also what we call “Achillesâ€, which is the origin of the alias of Achilles.
Achilles tendon (Achilles) is a tendon located on the back of the lower leg. It is the most powerful muscle in the body. Achilles tendon is about 15 cm in length and is formed by fusion of the pneumoenteral and soleus muscles and is connected to the posterior side of the heel bone. The main function is to provide the power to push, and to generate the power to move forward or up. When walking, Achilles tendons can withstand up to 3 times of body weight, while running can reach 7 times of body weight.
Achilles tendon is known as the "Achilles tendon injury," and its causes include overuse of muscles and tight muscles. When the calf muscle is in a tight state, the tension on the Achilles tendon that adheres to it will also be tight. When the Achilles tendon tissue is tight and lacks in ductility, it is prone to inflammation or tearing.
Although it is the body's most muscular tendon, it is also a source of power for mastering movements such as jumping and running. However, it does not mean that it will not be injured. When walking, Achilles tendons can withstand up to 3 times of body weight, while running can reach 7 times of body weight. If you add erroneous training and ideas, the 7-fold load is even more dangerous.
The source of the nightmare
Through the scientific analysis of running, we can identify several points and sources of problems that can easily cause Achilles tendinitis, including sudden increase in training volume, insufficient calf muscle strength, no warm-up, no step-by-step running, stepping or jumping, and Too fast to replace the running shoes.
Sudden increase in training volume is almost the focus of sports. If you are a healthy runner who often runs 5 kilometers, you suddenly have to challenge the 42.195-kilometer marathon. There is no step-like physical growth. In exchange for muscle fatigue and muscle fiber breakage. . The lack of calf muscle strength and the steep increase in training volume are actually two issues. This is why many scientific data encourage athletes to implement strength training. Through strength training, muscle strength and muscle fiber density can be effectively increased. Strong muscle strength can support training volume and strength.
Many people do not attach importance to warm-up sessions before exercise, so they will force muscles to do their work after they start running. The main purpose of warm-up is to increase the heart rate, as well as to awaken the muscles used for the specific exercise and apply the temperature. Achilles tendon tissue is not hot, tight and lacks malleability, and muscle tears are prone to occur at the beginning of exercise.
Barefoot running is a good way to adjust the running posture and also helps to increase the overall muscle strength of the foot. However, running barefoot requires step-by-step progress. It should not be too light or comfortable to run. The runners who wear high-heeled shoes are not very obvious in the application of Achilles's beggars; playing barefoot or using the soles of their feet will give Achilles a full play.
Barefoot running training mileage can not refer to shoes running, but should gradually improve and listen to the sound of the body to make adjustments. The use of Achilles's running moves will improve the overall performance, but Achilles's workout will take time.
Impaired running or exercise can cause tendinitis. It is not just about toeing and running. It can cause tendinitis by playing sports such as playing basketball or playing football that need to be moved quickly. When we need to move fast and move quickly, we will be accustomed to lead the center of gravity to the ankle. Focusing on the front weave will instantly tighten Achilles.
Achilles's prolonged tenseness is prone to injury, so the extension of the human heel provides a space for relaxation and standing. The same is true, so the four-footed animals have Achilles tendons, but there is no heel organization. Try to walk on the tiptoe and you will soon feel over-tight.
With the recent surge in running, some people began to study "foot difference." The foot difference refers to the difference between the heel and the forefoot. The difference between many running shoes is between 6mm and 12mm, which is usually high shock-absorbing shoes. You will find that such shoes are very shock-resistant and have a very thick bottom. However, such shoes often do not easily use Achilles tendons during running, and they can easily cause other problems like plantar fasciitis and knee injuries as the length of running training increases.
Heel (heel 30 mm), Forefoot (22 mm), Foot difference equal to 8 mm
Many road running shoes or marathon shoes, most of their HTD below 4mm. Because we have to run fast, we will use Achilles as a source of power. Second, the transition of gait will be accelerated. When the runner starts from leisure and enters racing, he or she usually runs barefoot. When you start wearing low-foot shoes, you must pay attention to and gradually increase your running distance.
If you have Achilles tendinitis, what should you do?
If your inflammation or tearing is severe, your doctor will suggest that you fix plaster and swallow anti-inflammatory drugs. How to deal with it, give it to the doctor! But if your Achilles tendinitis condition is not so critical, it will be a bit sore and not enough to walk. Maybe consider the following practices.
The first step to reduce pain and inflammation
The main point of pain reduction is to reduce the amount of activity, but it is not possible to walk without it, so you may be able to adjust it with an intramuscular patch. In addition to allowing you to move and move freely, it can also ease your Achilles tendon. But if you can, it's best to use static motion. If the inflammation is high, swallowing anti-inflammatory drugs is very feasible.
Second, massage and relaxation
When you have really improved the soreness after rest and patch adjustments, there are no signs of inflammation. The calf should be properly massaged and relaxed, but the automatic freehand massage is not effective. You can use a foam shaft or a tennis ball. Relaxation of tight Achilles tendon is a good way to deal with Achilles tendinitis.
The third step is to strengthen muscle strength
To shake away the nightmare of Achilles tendinitis, besides the relaxation of massage, it is the re-ascent of the body strength of the calf. Use leg-raising after exercise to increase the overall muscle strength of the calf. You can stand on the edge of a bench or chair to practice this exercise. Or skipping ropes and leggings will help.
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