Weekend warriors more prone to Achilles tendon rupture

Now that winter has finally thawed, weekend warriors are hitting the courts and trails, eager to soak up the sunshine and get moving.

Too many of them, however, are failing to warm up first, and that is sending them to emergency rooms and medical offices with painful, slow-to-heal Achilles tendon ruptures.

In fact, about a third of all these injuries happen in the spring, said Steven Raiken, director of foot and ankle services at the Rothman Institute and professor of orthopedic surgery at Thomas Jefferson Medical College.

Located behind the ankle, the Achilles tendon connects the heel of the foot to the calf muscles and is responsible for the powerful push-off essential to running and many sports.

"It is the largest and strongest tendon in the body," Raiken said.

A rupture occurs when the tendon tears, and that can happen because of repetitive damage, a sudden jump, or planting of the foot. Symptoms can include a popping sensation in the heel or major heel pain. Raiken advises seeking medical attention and preparing to be patient - ruptures can take many months to heal.

Who's most at risk? Not hotshot kids or professional athletes.

"People in their middle ages are most susceptible, particularly men, around 45, who are weekend warriors," Raiken said.

"In the winter, people are much less active, so the tendons tend to tighten. Like warming up your car in the morning, it is harder to get your body going. People tend to head out without stretching enough."

In a 2013 study, Raiken and his coauthors found the most common sports associated with Achilles tendon ruptures were basketball, tennis, football, volleyball, and soccer. Most of the injuries happened at the amateur level, and 83 percent happened in men.

The doctor's prescription? Make stretching an all-day thing.

"Many people mistakenly think they can just stretch right before heading out for a game or a run, but you need to do it three to four times a day, for about five to six minutes."

Here are two easy stretches Raiken suggests:

Runner's stretch against a wall: Step forward with your right foot and lower into a lunge. Place your hands against the wall, leaning forward. Switch sides.

Achilles stretch: Stand with one leg firmly on a step while the leg you are stretching hangs halfway off the step. Slowly lean back (without bouncing) onto your stretching leg, pushing the heel downward. Once you obtain a good stretch, maintain this position for 10 to 20 seconds. Stretch each leg independently.