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Injuring your Achilles tendon or heel is quite common these days due to several reasons.
Studies show that about 1 in 5,000 people in the US injure their Achilles at any given time.
This is commonly seen between the ages of 30 and 50.
In an unfortunate event when you do injure your Achilles tendon heal, it is important to get professional help as soon as possible.
Treatment early during injury will help you recover faster and prevent further damage.
Although treating injured Achilles tendons can be painful and may take some time, it is good that you know about some of the best tips by which you can prevent Achilles tendon injury effectively.
Below are some quick tips on how you can avoid such an injury or a muscle tear:
1- Lose Excess Weight
You increase your chance of developing an injury with your Achilles tendon if you are obese, so it would be a good idea to lose the excess weight by exercising regularly.
Maintaining a healthy diet can help can you in shape.
2- Wear Shoes That Fit Well
Some people injure their Achilles heels by wearing the wrong shoes. You want to wear shoes that fit well and are comfortable on the Achilles heel.
This applies specifically to women who regularly wear high heels and are easily prone to all sorts of foot injuries if worn incorrectly.
3- Diversify Your Exercise Routine
Exercises that are done the same way each week could also lead to such an injury.
It’s always a good idea to switch up your foot exercise routine at times.
Performing new exercises also makes you more alert and attentive. Both these characteristics help reduce common injuries at the gym.
4- Calcium Should be Part of Your Diet
When you do not consume enough food with calcium or take calcium supplements regularly, you increase the chances of developing an injury to your Achilles heel and of your bones in general.
Drink milk regularly, or if you are lactose intolerant, you can take soy milk instead.
5- Massage The Calf Muscles
Since the calf muscle is connected to the Achilles heel, you should massage the calf muscles before and after any rigorous exercise.
This will prevent any injury due to a sudden change in body movement.
6- Keep The Leg Muscles Strong:
If you are prone to injuring the Achilles heel often, this could be a sign that your leg muscles are not very strong.
To prevent such injuries, you should exercise the leg muscles regularly.
Exercising the lower body should be done at least once a week to keep your leg muscles strong and in shape.
7- Use Achilles Tendon Sleeve for Protection:
If you are prone to Achilles tendon tear/injury, you should prefer wearing Achilles tendon sleeve for complete protection.
These compression sleeves for Achilles tendonitis are specially designed for comforting and soothing your Achilles tendon injury and also help in avoiding it.
When you take these preventative steps, you reduce the chances of injuring your Achilles heel.
Avoid very strenuous activities if you have a history of injuries.
Take vitamins and supplements (as directed by your physician) regularly combined with the above tips; this should lower your chances of injuring your Achilles heel.
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