This past week I have been dealing with some tight Achilles tendons on my left foot. I’ve noted that the calf is tight but the recommended treatments for each seem to contradict each other. What does the latest science say? should I run through as the season fast appraches.
The calf consists of two muscles: the gastrocnemius and the soleus. The gastrocnemius has two “heads,” which make up the meatier upper part of the calf, while the soleus is the more slender lower part of the muscle.
It’s a common misconception that the calves assist in propelling the body forward at toe off during the running stride. Recent research and understanding of running mechanics shows this isn’t the case. In fact, the calf is most active as the foot contacts the ground and begins to generate hip extension to propel the runner forward.
This realization totally flips the treatment approach to calf injuries on its head. Rather than performing calf raises to improve absolute strength, we need to look at how we can reduce the load on the gastrocnemius as the foot contacts the ground. This is accomplished by improving running form—specifically, ensuring that you generate proper hip extension from the hamstrings and glutes so the leg passes under the body in a bent position, which takes pressure off the gastrocnemius. Next time you have tight calves as well as massaging out those knots try some one legged bridge to strengthen those hammies.
The main objective in strengthening the Achilles tendon however should be to improve the strength and composition of the collagen, the small fiber-like proteins that make up tendons. The exercise of choice is the eccentric heel drop from a step or bench.
When a tendon is damaged, collagen fibers are ruptured. The body lays down new fibers to replace the damaged ones, but it does so in a rather disorganized way. The new collagen fibers look much like a mess of spaghetti when viewed on a microscope, in contrast to the smooth, aligned appearance of healthy tendon fibers. Exercises that help strengthen the existing collagen and allow new collagen to form in a smooth, aligned manner are critical to maintaining tendon health. They don’t call it the Achilles heel for no reason. It’s a really fine line injury. Hopefully with this research and some massage it will go away.