The Run Smarter Podcast Talking Tendons 3: Achilles, Hamstring & Gluteal Tendinopathy
Mar 4, 2020
Dive into tendon troubles with expert insights on managing Achilles, hamstring, and gluteal tendinopathy. Discover practical exercise progressions, daily modifications, and running techniques to reduce compression and strengthen these key areas. Learn the differences between mid-portion and insertional Achilles issues, and understand how intrinsic risk factors play a role in injuries. Plus, find out which conditions may mimic these common ailments and the best strategies to overcome them!
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Two Different Achilles Problems
- There are two distinct Achilles tendinopathies: mid-portion and insertional with different mechanics.
- Mid-portion is usually overload; insertional is more compression-sensitive around the bone.
Avoid Sudden Load Jumps
- Reduce sudden load increases from mileage, speed, hills, or shoe/strike changes.
- Avoid abrupt transitions like switching to minimalist shoes or forcing forefoot strike without progression.
History Beats Foot Shape For Achilles Risk
- Intrinsic factors like prior tendinopathy and recent injury dominate Achilles risk more than foot pronation or alignment.
- Biomechanics explain a smaller portion of risk; training load and history matter most.