Athletes demand a lot from their bodies, and the Achilles tendon often takes the brunt of that pressure. Whether you're sprinting, jumping, or training hard, this tendon plays a critical role in power and movement. Without proper care, it can become vulnerable to overuse, strain, and injury.
At South Texas Podiatry, our board-certified podiatrists, Dr. Ed Davis, DPM, Dr. Silas Espino, DPM, and Dr. Bryan Sagray, DPM, specialize in helping athletes prevent and treat Achilles tendonitis. From customized orthotics to advanced therapies like ESWT, we offer expert, athlete-focused care right here in San Antonio. If you're noticing any signs of Achilles discomfort, we encourage you to schedule a consultation and stay ahead of potential injury.
Let’s explore the five most important things every athlete should know to keep their Achilles tendon strong, healthy, and injury-free.
Why Athletes Are at Higher Risk for Achilles Tendonitis
The Achilles tendon connecting your calf muscles to your heel bone is the strongest and most commonly injured tendon in the body. It endures forces of over 1,000 pounds during explosive movements like jumping, sprinting, and pushing off.
Athletes, especially those involved in high-impact or repetitive-motion sports such as running, basketball, soccer, and tennis, are more likely to experience Achilles tendonitis due to:
- High training volume or sudden increases in activity
- Intense force placed on the tendon during quick direction changes
- Limited recovery time between workouts or games
- Poor training mechanics or inadequate warm-up
Even well-conditioned athletes can develop inflammation, microtears, or degeneration in the tendon without proper preventative care.
1. Build Resilience with Achilles Tendon Stretches & Strengthening
Targeted stretching and strengthening are essential for preventing Achilles tendonitis, especially for athletes who put repeated stress on the lower legs. Tight calf muscles increase tension on the tendon, while weak stabilizing muscles reduce shock absorption.
Recommended Achilles Tendon Stretches:
- Wall Calf Stretch: Face a wall with one foot forward and the other extended behind you. Keep the back heel on the ground and gently lean in. This targets both the gastrocnemius and soleus muscles.
- Heel Drop on Step: Stand with the balls of your feet on a step, allowing your heels to hang off the edge. Slowly lower your heels, then rise back up. This stretch improves flexibility and control.
- Seated Towel Stretch: Sit with your leg extended, loop a towel around the ball of your foot, and gently pull back. This stretch is ideal for relieving morning tightness in the tendon.
Achilles Tendon Strengthening Exercises:
- Eccentric Heel Drops: Start on your toes and slowly lower your heel below step level. This motion helps rebuild tendon strength and reduce inflammation over time.
- Single-Leg Calf Raises: Stand on one leg and lift your heel off the ground, then slowly lower it. This builds ankle strength and improves control.
- Balance Exercises: Stand on one foot or use a balance board to challenge the muscles that support your ankle and tendon. These drills improve proprioception and reduce injury risk.
These movements are often part of Achilles tendonitis physiotherapy programs and help condition the tendon for long-term use. When practiced consistently, they promote flexibility, strength, and injury prevention.
2. Warm Up and Cool Down the Right Way
A proper warm-up and cool-down aren’t just helpful—they’re essential for preventing Achilles tendonitis. Skipping these steps can leave the muscles and tendons tight, stiff, and more prone to strain or injury.
Why Warming Up Matters
A warm-up gradually increases blood flow, activates the nervous system, and prepares the muscles and tendons for the demands of physical activity. For the Achilles tendon in particular, this reduces the risk of microtears and overuse injury.
Smart Warm-Up Tips:
- Begin with 5–10 minutes of low-impact cardio: Activities like brisk walking, light jogging, or cycling help increase circulation and body temperature.
- Incorporate dynamic stretches: Movements like leg swings, high knees, and walking lunges prepare the muscles and tendons for action.
- Progress gradually: Ease into your training rather than starting at full intensity. This gives the Achilles tendon time to adapt to increasing load.
Why You Need To Cool Down
Cooling down after training supports tendon recovery, reduces post-activity stiffness, and helps flush out metabolic waste. It also promotes long-term flexibility, critical for athletes who train frequently.
Cool-Down Essentials:
- Light walking or gentle cycling: Gradually lowers your heart rate and transitions the body into recovery mode.
- Static calf stretches: Focus on holding stretches (20–30 seconds) for both the upper (gastrocnemius) and lower (soleus) calf muscles.
- Hydration and soft tissue work: Drinking water and using gentle massage techniques or foam rolling can reduce tightness and improve circulation.
These simple habits support the tendon’s resilience and performance while reducing the likelihood of injury, especially for athletes training multiple times per week.
3. Wear the Right Shoes and Train on Safe Surfaces
Footwear isn’t just about comfort; it’s a key part of injury prevention. The right shoes help absorb impact, maintain proper alignment, and reduce strain on the Achilles tendon. Choosing poor footwear or training on unforgiving surfaces can significantly increase your risk of developing Achilles tendonitis.
What to Look for in Athletic Footwear:
- Replace shoes regularly: Running and training shoes should generally be replaced every 300–500 miles, or when the midsole shows signs of breakdown.
- Support your arch type: Whether you have flat feet or high arches, using shoes with the appropriate arch support helps distribute load evenly and reduce tendon stress.
- Avoid worn-out soles or minimal cushioning: Inadequate shock absorption increases impact on the heel and ankle, placing additional tension on the Achilles tendon.
Surface Matters Too
Hard, uneven, or sloped surfaces can force the Achilles tendon to work harder, especially during high-impact activities. Athletes training on concrete or hills are at greater risk of overuse injuries.
Smart Surface Strategies:
- Cross-train using softer or more forgiving surfaces like indoor tracks, turf fields, trails, or elliptical machines.
- Avoid repetitive training on steep inclines or uneven terrain without proper conditioning and recovery time.
Consider Custom Orthotics
For athletes with structural foot issues such as overpronation (rolling inward) or oversupination (rolling outward), custom orthotics prescribed by a podiatrist can provide targeted support. These devices correct faulty foot mechanics, reduce strain on the Achilles, and enhance overall stability during movement.
At South Texas Podiatry, our team offers personalized gait analysis and orthotic fitting to help athletes protect their tendons and stay active with confidence.
4. Learn the Early Signs and Don’t Ignore Them
Preventing long-term damage starts with recognizing the early symptoms of Achilles tendonitis. This condition doesn’t usually appear suddenly; it often develops over time due to repetitive strain. Paying attention to subtle changes in your foot and ankle can help you catch the issue before it becomes more serious.
Signs to Watch For:
- Achilles tendon pain during or shortly after physical activity, particularly with walking, running, or stair climbing
- Morning stiffness that improves as you begin to move, often a result of reduced overnight circulation to the tendon
- Swelling or thickening about 1–2 inches above the heel bone
- Tenderness or sensitivity when gently pressing on the tendon
- Tightness, fatigue, or weakness in the calf or lower leg
These symptoms may seem minor at first, but without proper care, they can progress into chronic tendonitis or worse, a complete tendon rupture.
If you’re noticing any of these warning signs, don’t push through the pain. Early treatment is your best defense against long-term injury. At South Texas Podiatry, we provide comprehensive evaluations and personalized Achilles tendonitis treatment that’s designed to restore function and keep you moving safely.
5. Partner With a Podiatrist for Long-Term Prevention
Preventing Achilles tendonitis isn’t just about stretching or choosing the right footwear—it’s also about understanding how your body moves and identifying risks before they turn into injuries. That’s where a podiatrist can make a significant difference, especially for active individuals and athletes.
At South Texas Podiatry, our team specializes in sports biomechanics and tendon health. We offer proactive care to support your performance while reducing the risk of overuse injuries.
Our preventative services include:
- Gait analysis to identify movement patterns or imbalances that place stress on the Achilles tendon
- Custom orthotics to support healthy alignment, reduce strain, and improve shock absorption
- Individualized training guidance to help you avoid overloading the tendon during conditioning
- Preventative therapies such as extracorporeal shockwave therapy (ESWT) to stimulate tendon health in high-risk patients
- Hands-on manual therapy and education to help you build a safe, sustainable fitness routine
Whether you're preparing for your next athletic event or simply staying active for wellness, working with our podiatry team can help you move with confidence and avoid setbacks.
Why Choose South Texas Podiatry?
At South Texas Podiatry, we know how crucial it is for athletes to stay healthy, pain-free, and active. Whether you're a competitive runner, weekend athlete, or fitness enthusiast, our team is committed to helping you move better and recover smarter.
Our board-certified specialists, Dr. Davis, Dr. Espino, and Dr Sagray, bring decades of combined experience in diagnosing and treating sports-related injuries, including Achilles tendonitis.
When you choose our practice, you can expect:
- Non-invasive and minimally invasive treatment options tailored to your activity level and goals
- Customized rehabilitation and training plans to prevent re-injury
- On-site diagnostic tools, including imaging and gait analysis, for precise evaluations
- Access to advanced therapies, including ESWT (extracorporeal shockwave therapy) and the Topaz procedure for persistent or complex cases
Conveniently located in San Antonio, Texas, we’re proud to be a trusted resource for athletes looking to protect their foot and ankle health, both on and off the field.
Stay in the Game with South Texas Podiatry’s Achilles Care
Healthy training habits can make all the difference in preventing Achilles tendonitis, and the right support helps you do it right. South Texas Podiatry offers personalized, proactive treatment plans to keep athletes strong and injury-free.
Book your appointment today with South Texas Podiatry for expert Achilles tendonitis care in San Antonio. We’re here to help you stay active with confidence.
