INJURY PREVENTION
Achilles Tendinopathy and Rupture: Prevention Guide
The strongest tendon in the body is also heavily loaded by jumping. Here is the prevention checklist and the rupture warning signs that are an emergency.
The Achilles is the strongest tendon in the body — but jump training loads it heavily and repeatedly. Prevention is straightforward; rupture is catastrophic and partly predictable.
Tendinopathy prevention
Five habits that protect the Achilles:
- Progress load gradually — weekly volume no more than +10%.
- Add isometrics: calf-raise peak holds 3×45s, 3–4 times per week.
- Maintain ankle mobility — limited dorsiflexion (under 10 cm knee-to-wall) is a risk factor.
- Avoid weekend-warrior spikes in volume.
- Use eccentrics: straight- and bent-knee slow lowers with 3–4 second lowering.
Rupture warning signs
Persistent morning stiffness over 30 minutes, mid-tendon thickening with pain, or abnormal ultrasound structure all deserve assessment. A sudden 'kicked in the heel' feeling with a visible gap is a rupture — that is an emergency and requires immediate surgical evaluation.
Key takeaways
- Volume jumps of ≤10% per week protect the tendon.
- Isometrics and slow eccentrics build capacity.
- Morning stiffness, thickening and pain are warnings; a sudden gap is an emergency.
References
- O'Neill et al. (2019) Am J Sports Med
- Alfredson et al. (1998) Am J Sports Med
- Maffulli et al. (2004) J Bone Joint Surg
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