Why Your Achilles Tendon is Sore When Running


Hi everyone it’s a Bretta Rches from RunForefoot.com and today I’m going to be talking to you about how a runner particularly runners who wear running shoes that have a very, high stacked cushioned heel, how these runners are at a greater risk of getting an Achilles tendon injury. Now if you do a lot of your walking and a lot of your running in running shoes with a very high heel- to-toe offset, so basically your running shoe positions your foot where your foots on an angle because the shoe would have a very thickly cushioned under heel and the problem with this is that if you look at how the foot is positioned your Achilles tendon actually loses length in a way it becomes progressively shorter this is why a lot of East Africans who spend most of their years running barefoot a lot of these runners actually have a longer Achilles tendon what happens when you run barefoot or you walk and run in minimalist shoes the Achilles tendon has the ability to maintain a very natural length versus if you were to walk and run and very high thick cushion running shoes as you can begin to realize that this over time allows for a little bit of a shorter Achilles tendon the problem with having a shorter Achilles tendon is that there is essentially less room for elastic energy to be stirred within the Achilles tendon what you really want is you want a longer Achilles tendon not by doing stretches but by avoiding wearing running shoes that essentially look like a woman’s high-heeled running shoe and studies have also found that this increases pension fort on the Achilles tendon if you run and walk in a running shoe that has a very high heel so there’s a study which I will link below by wearing at Al and the researchers found that healed running shoes increase tensile loads on the Achilles tendon or by high temp fell loes is very heavily linked to Achilles tendon injuries basically the definition of a tensile load when it’s pertaining to the Achilles tendon is that tensile load is a shear stretching forth on Achilles tendon that may actually pull or tear the fibers within the Achilles tendons now when you run with a heel strike in cyclic assured running shoes when the foot swings out when the foots that’s up to heel strike this tugs on the Achilles tendon this is how the Achilles tendon rapidly stretches and this rapid stretching of the Achilles tendons may also increase tensile load forces on the tendon as well and this is why he’ll strike running is a major risk factor so there’s an ultrasonic device that a lot of researchers use to see exactly the physical or elastic changes that’s going on in the Achilles tendon during running and walking in what this ultrasonic device measures is acoustic velocity so basically like I just said changes in the 10th I’ll loading and the 10th I’ll length or for the Achilles tendon this is what this ultrasonic device measures and this will tell you what forces are exerted on the Achilles tendon and if these forces are a risk factor for Achilles tendon tearing or rupture the study compared barefoot conditions Bertha’s shod conditions and the shoe with use in the study were thick high-heeled running shoes and what was examined is how these two conditions exerted forces on the Achilles tendon what early studies have found with using this ultrasonic device was that high acoustic velocity measured within the Achilles tendon during running or walking was correlated with tension forces exerted on the Achilles tendon therefore the higher the acoustic velocity during running and walking the greater the tensile forces that is exerted on the Achilles tendon and therefore the greater the fragility the Achilles tendon becomes I’m surprisingly the researchers found that peak acoustic velocity within the Achilles tendon was significantly higher in the people who wore healed running shoes as compared to those who walked barefoot and one of the reasons why there is greater Achilles tendon tensile force in the high-heeled shoe condition was due to the fact that walking or running in these types of footwear so very high heeled cushion Footwear resulted in several basic changes in gate so basically how the legs and feet move as compared to the barefoot conditions basically walking in a healed running shoe cause unnatural movement in positions of the foot ankle complex which place more attention or tensile forces on the Achilles tendon the significance of this data is that very obvious that cushion yield running shoes offers inadequate therapeutic benefits for those suffering from Achilles tendon injuries and that the foot is better off being in a more natural state where the Achilles tendon can adjust naturally rather than being forced into extreme position that causes it to be shorter this is why upping your barefoot activity or avoiding wearing very high yield running shoes will halt the progression of any kind of Achilles tendon injury so if you’re struggling with Achilles tendon injury you should avoid wearing high-heeled running shoes for obvious reasons and instead adopt a more barefoot lifestyle or make sure you’re always running and wearing middle of shoes and a much smaller heel to toe differential so you want to make sure that the heel in the toe area is almost level or better yet as level as possible so you what you want to do is you want to aim for zero dropped minimalist shoe and this will allow natural lengthening of the Achilles tendon and a more natural function of the Achilles tendon for more information about four foot running versus the dangers up he’ll stick running please turn over to my blog run for free com where you will also find information on barefoot running as well and don’t forget to subscribe to my youtube channel to stay updated on the latest research on running biomechanics have fun out there on the roads bye for now

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