Runners & Joggers: 3 Tips to prevent & recover from Achilles Tendonitis and Plantar Fasciitis

As summer approaches, the appeal of running and jogging increases. Whether you’re a seasoned marathoner or a casual jogger, the risk of injuries such as Achilles tendonitis and plantar fasciitis looms large.  These common running injuries can significantly hinder your progress and enjoyment of the sport. However, with the right approach, you can prevent and recover from these issues. A calf wedge or slant board for calf stretching is a go-to tool for the seasoned runner, providing targeted exercises that can be seamlessly integrated into your warm-up and cool-down routines.  Let’s explore three popular techniques to help runners and joggers prevent injuries and recover effectively.  

Understanding Achilles Tendonitis and Plantar Fasciitis

Before diving into prevention and recovery techniques, it’s crucial to understand these injuries. Achilles tendonitis involves inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. It often results from overuse or sudden increases in running intensity. Plantar fasciitis, on the other hand, involves inflammation of the plantar fascia, a thick band of tissue running across the bottom of the foot. This condition typically causes heel pain and can be exacerbated by repetitive stress and improper foot mechanics.  

Technique 1: Dynamic Calf Stretching with a Slant Board

Dynamic stretching is a crucial component of a runner’s warm-up routine. Incorporating a slant board for calf stretching can enhance the effectiveness of these stretches by providing a controlled and gradual increase in stretch intensity. How to Perform Dynamic Calf Stretching with a Slant Board:

1. 1. Positioning: Stand on the slant board with your feet shoulder-width apart. Ensure the board is set at a comfortable angle that allows you to feel a gentle stretch in your calves.
   2. Movement: Slowly rock forward and backward, shifting your weight from your heels to the balls of your feet. This dynamic motion helps to warm up the calf muscles and Achilles tendon gradually.
   3. Repetitions: Perform this movement for 1-2 minutes before your run, ensuring you maintain a fluid and controlled motion.

Benefits: This technique prepares the calf muscles and Achilles tendon for the demands of running, reducing the risk of sudden strains and overuse injuries. The slant board’s inclined surface ensures a deeper and more effective stretch compared to flat ground stretching. More: Beyond limits: Best and worst calf stretches

Technique 2: Eccentric Calf Raises on a Slant Board

Eccentric exercises are highly effective for both preventing and rehabilitating Achilles tendonitis. These exercises focus on the lengthening phase of muscle contraction, which can help strengthen the Achilles tendon and reduce pain. How to Perform Eccentric Calf Raises on a Slant Board:

1. 1. Positioning: Stand on the slant board with only the balls of your feet on the edge, allowing your heels to hang off. Use a wall or sturdy surface for balance if needed.
   2. Movement: Raise your heels as high as possible, then slowly lower them back down below the level of the slant board. This lowering phase should be slow and controlled, taking about 3-5 seconds.
   3. Repetitions: Aim for 3 sets of 15 repetitions, performed twice daily.

Benefits: Eccentric calf raises strengthen the Achilles tendon and calf muscles, promoting tendon health and resilience. The slant board’s incline intensifies the exercise, providing a more effective workout for injury prevention and recovery. More: 5 exercises to help recover from calf strains, plantar fasciitis and achilles tendonitis

Technique 3: Static Calf Stretching Post-Run

Static stretching post-run helps to elongate the muscles and improve flexibility, which is crucial for preventing plantar fasciitis. Using a slant board for calf stretching post-run can ensure you achieve an optimal stretch. How to Perform Static Calf Stretching with a Slant Board:

1. 1. Positioning: Place the slant board at a moderate incline and stand on it with both feet. Keep your legs straight and heels down to maximize the stretch in your calves.
   2. Stretch: Hold this position for 30 seconds to 1 minute, focusing on a deep, relaxing stretch. Ensure you feel the stretch along the entire calf muscle and not just in your feet or lower legs.
   3. Repetitions: Repeat this stretch 2-3 times, alternating with brief periods of rest.

Benefits: Static stretching helps to improve muscle flexibility and reduce post-exercise stiffness. The slant board provides a consistent and effective angle for stretching, making it easier to achieve a comprehensive stretch of the calf muscles. More: Night time leg cramps? 12 causes or leg cramps from physical therapists experience

Integrating Slant Board Exercises into Your Routine

Incorporating these techniques into your running routine is straightforward and highly beneficial. Start with dynamic calf stretching during your warm-up to prepare your muscles for activity. Follow your run with eccentric calf raises to strengthen your tendons and static calf stretching to enhance flexibility and aid recovery. By making these exercises a regular part of your training regimen, you’ll not only reduce the risk of Achilles tendonitis and plantar fasciitis but also improve your overall running performance. Remember, consistency is key, and using a slant board for calf stretching ensures you are getting the most out of each stretch and exercise. If you do not have a professional slant board at home, browse slant board for calf stretching on Amazon.com  recommended by Physical Therapists. Achilles tendonitis and plantar fasciitis are common but preventable running injuries. By incorporating a slant board for calf stretching into your routine, you can enhance your warm-up, strengthen your tendons, and improve your post-run recovery. Embrace these techniques to keep your running journey smooth, injury-free, and enjoyable throughout the summer and beyond. For more tips and tools to enhance your athletic performance and prevent injuries, visit BAMathleticaKarma.com. Happy running!