Footwear that Protects the Achilles Tendon

Q:  What sort of shoes should I wear to relieve pain in my Achilles Tendon?

A:  Proper footwear can go a long way when it comes to preventing Achilles tendon injuries.  Of course that means the opposite is also true!  Footwear that fails to take into account the specific requirements of the feet can promote and even cause Achilles tendon injuries.  

Let’s first talk about heel cushioning.  When you lift the heel off the ground, the Achilles tendon shortens.  This can be a good thing if you’re recovering from an Achilles tendon injury.  If your heel is slightly lifted, your tendon will have a smaller range of motion.  It will stretch less with every step you take.  This can help to rest the tendon while you recover.  However, elevating the heel too high can cause the Achilles tendon to permanently shorten, which can prime the foot for injury in the future.  This is why high heels can be so damaging.  Long-term elevation of the heel causes the tendon to shorten, which weakens not only the tendon but also the muscles in calves.  

Not enough heel is also a bad thing.  Athletic shoes that are worn out, for example, may cause the heel to strike the ground lower then the rest of the foot.  They lack sufficient cushioning.  This stretches the tendon too much and can cause a sprain.

New athletic shoes should provide adequate heel cushioning (but be sure to throw them out after 300 to 400 miles!).  People who have suffered from Achilles tendon injuries in the past, or are still recovering, should invest in a simple orthotic device or orthopedic insert that lifts the heel.  You can find orthotics at your podiatrist’s office, your local drug store or make a heel pad at home using a small piece of felt.  

Most people with Achilles tendon injuries suffer from over-pronation.  This means that their feet roll excessively inward with each step they take.  These hyper mobile feet can be difficult to control and can lead to Achilles tendon injuries.  Look for athletic shoes that provide anti-pronation or “motion control”.  Hold the shoe with one hand on the heel and one had on the widest point of the shoe (near the ball of the foot).  Now twist the shoe as if your ankle were rolling inward.  An anti-pronation shoe should be very difficult to twist.  

People with fallen arches or high arches (cavus foot) are more likely to injure their Achilles tendon.  The proper arch support can be useful in treating both of these conditions.  Talk to your podiatrist about the specific needs of your feet.