Achilles Tendinosis
When running on soft sand you might feel like the sand is working against you, or that you are getting a super strong calf workout and you’re not wrong. This is great but sometimes when we dive into these activities early in the season a niggling pain in the achilles can start to develop.
Why Achilles Tendons Don’t Love Soft Sand Running
Running on soft sand offers unique benefits, such as building strength, improving balance, and offering lower impact than hard surfaces. However, it also presents a significant challenge for your lower legs and tendons, especially the Achilles tendon. Here’s why sand running can lead to Achilles tendinosis:
- Increased Load on the Achilles Tendon: Soft sand creates an unstable surface that requires extra effort from your calf muscles and Achilles tendon to propel you forward. With every step, your foot sinks into the sand, forcing your Achilles to work overtime to push off and stabilize your body. This extra load, especially if your tendon is already tight or overworked, can lead to degeneration over time.
- Reduced Stability: Sand, by nature, shifts beneath your feet. As you run, your foot placement is constantly adjusting, which requires your ankle and Achilles tendon to make micro-adjustments with every step. This added instability puts continuous strain on the tendon, contributing to overuse and increasing the risk of developing Achilles tendinosis.
- Excessive Dorsiflexion: When you run on soft sand, your foot tends to sink deeper than on harder surfaces. As a result, the ankle goes into excessive dorsiflexion (your foot is flexed upwards toward the shin), stretching the Achilles tendon further than usual. While flexibility is important, overstretching the tendon repeatedly without proper conditioning can lead to inflammation and eventual degeneration.
- Overtraining Risk: Sand running can feel deceptively easier because of the softer surface. However, it’s much more taxing on your muscles and tendons than running on pavement or grass. Many runners fall into the trap of overdoing it, running longer or faster than their tendons can handle, leading to tendinosis.
How to Safeguard Your Achilles Tendon When Running on Soft Sand
Achilles tendinosis doesn’t have to be your fate if you love running on the beach. With the right precautions and training adjustments, you can reduce the risk of overloading your Achilles tendon while still enjoying the benefits of sand running.
1. Ease Into It
If you’re new to sand running, take it slow. Start with shorter runs at a slower pace, gradually increasing your distance and speed over time. Your Achilles tendon needs time to adapt to the increased load from running on sand.
2. Run on Firmer Sand First
Instead of heading straight for the softest part of the beach, begin by running on firmer, wet sand near the shoreline. This surface is more stable and provides more support for your Achilles tendon while still giving you the benefits of running on a softer surface.
3. Strengthen Your Calf and Achilles Tendon
Strengthening the muscles surrounding the Achilles tendon can help prevent tendinosis. Incorporate exercises like heel raises, calf stretches, and eccentric calf exercises into your routine to build strength and flexibility in the tendon and surrounding muscles.
- Eccentric heel drops are particularly effective: Stand on a step with your heels hanging off the edge, rise onto your toes, and slowly lower your heels below the level of the step. This movement helps strengthen the Achilles tendon and protect it from overuse.
4. Mix It Up
While sand running can provide an excellent workout, it’s important to avoid doing all your runs on soft sand. Alternate between different surfaces, such as pavement, grass, and sand, to give your Achilles tendon a break and prevent overuse injuries.
5. Listen to Your Body
Pay attention to any pain or stiffness in your Achilles tendon, especially after a sand run. Morning stiffness or discomfort at the back of your heel can be an early sign of Achilles tendinosis. If you notice these symptoms, take a break from sand running and allow time for rest and recovery before resuming your workouts.
6. Proper Footwear
While running barefoot on the beach might feel natural, it can increase the risk of Achilles tendinosis because your feet lack support. If you’re prone to Achilles issues, consider wearing shoes with good arch support while running on the sand, as they can help reduce the strain on your tendons.
Recognizing the Signs of Achilles Tendinosis
Achilles tendinosis doesn’t appear overnight, and recognizing the early signs can help prevent the condition from worsening. Some symptoms to watch for include:
- Pain or stiffness in the Achilles tendon, especially in the morning.
- Tenderness or swelling in the tendon area.
- A feeling of tightness in the calf or the tendon itself.
- Pain that worsens with activity but improves with rest.
If you notice any of these symptoms after running on soft sand, it’s time to slow down and give your tendon a break.
Physiotherapy for Achilles Tendinosis
It is important that a physiotherapist guide you through a specialized treatment and exercise program for your achilles. While Google might lead an eager home researcher to commence calf rises and calf stretches, this is not recommended during some stages of tendon disrepair.
Through expert assessment and diagnosis your physiotherapist can ascertain at which stage your achilles troubles are at, and utilise the most up to date research as to what your limitations are and how to smoothly rehabilitate the tissue rather than continue to overload it. When nipped in the bud, your achilles can show very good outcomes.
Conclusion
Running on soft sand can be an excellent way to mix up your routine and build strength, but it also presents unique challenges for your Achilles tendon. To prevent Achilles tendinosis, it’s crucial to ease into sand running, strengthen your calves, and pay attention to your body’s signals. With the right approach, you can enjoy the benefits of beach runs without sidelining yourself with tendon troubles.
