achilles tendon from heros weakness
In Greek mythology, Achilles is the son of the sea nymph Thetis and King Peleus, and is one of the most dazzling demigods among all Greek heroes. Because he is half-human and half-god, his mother, the sea goddess Thetis, held him by the ankle and dipped him into the River Styx when he was an infant, with the aim of making Achilles invulnerable and unbeatable. However, since Achilles' ankle was not immersed in the river, it became the legendary 'Achilles' heel' (used to metaphorically describe a fatal weakness in someone who is otherwise strong).
This weakness is known as the 'Achilles' heel,' referred to as Achilles' only weakness, which we today call the 'Achilles tendon.'
Starting from the mythological story, the 'Achilles tendon' adds a layer of mystique to this painful area. The Achilles tendon became widely known due to the sprinter Liu Xiang: In the 2012 London Olympics, Liu Xiang fell during the 110-meter hurdles preliminary round and was diagnosed with a ruptured Achilles tendon, leading to his withdrawal from the competition.
It was from that year that we became familiar with issues related to the 'Achilles tendon.' In fact, anyone who runs knows about Achilles tendinitis, runner's knee (iliotibial band syndrome), plantar fasciitis, and shin splints.
Today, let's talk about the mysterious 'Achilles tendon.'
The Achilles tendon, commonly known as the heel cord, connects two important calf muscles to the heel. If it is subjected to too much pressure and remains tense for a long time, it can easily lead to Achilles tendinitis. Statistics show that this type of injury accounts for 11% of runner injuries.
Runners often say 'pain above the heel,' which is largely due to Achilles tendon pain, the primary symptom of Achilles tendinitis.
After long periods of inactivity (such as sleeping or sitting for a long time), the Achilles tendon may experience localized pain and stiffness, which eases after some activity.
At the start of exercise, the Achilles tendon may feel painful, the pain eases after warming up, but it returns towards the end of the activity, known as start-stop pain. As the condition progresses, the pain may persist throughout the entire exercise.
Don't think that only intense exercise like Liu Xiang's can cause Achilles tendon injuries. In fact, improper running methods can most easily injure the Achilles tendon.
Statistics show that the causes of Achilles tendinitis include sudden increases in training volume, insufficient calf muscle strength, lack of warm-up and stretching, and running on the balls of the feet. We won't even mention extreme cases like zero-experience runners attempting a full marathon in a month.
If Achilles tendinitis occurs, how should we handle it?
If the Achilles tendon condition is severe and affects mobility, it is strongly recommended to visit a hospital where a doctor can provide professional advice and suggestions. If it is just muscle soreness or occasional tendinitis, you might try the following methods.
Reduce exercise volume
The cause of tendinitis is excessive pressure on the Achilles tendon. If reducing exercise volume can alleviate the pain, it is recommended to do so immediately. Additionally, kinesiology tape can be used for adjustment.
Increase massage and relaxation
Since the Achilles tendon is under too much pressure, to reduce pain, you need to learn to 'relax.' Here, we introduce a relaxation tool—the foam roller. You can use it at home anytime for effective massage targeting the Achilles tendon area.
Strengthen stretching and muscle strengthening
To prevent Achilles tendon injuries, we have compiled a set of stretches specifically targeting the Achilles tendon for prevention!
Seated Thinker Pose
Kneel on one knee, then sit back onto your heel. Place the other foot beside your knee, making sure to keep the heel on the ground.
Hold the stretch for 10 to 30 seconds.
Repeat the stretch with the other leg.
Bent Knee Heel Drop
Place the ball of your foot on the edge of a step or other object. Lower your heel down, keeping your knee bent. The other foot should be slightly forward.
Hold the stretch for 10 to 30 seconds.
Repeat the stretch with the other foot.
Bent Knee Heel Press
Stand with one foot in front of the other, feet hip-width apart, and both feet pointing forward. Bend both knees and add weight to the back heel.
Hold the stretch for 10 to 30 seconds.
Repeat the stretch with the other leg.
Dynamic Bent Knee Heel Press
Stand with one foot in front of the other, feet hip-width apart, and both feet pointing forward.
Bend both knees and add weight to the back heel.
Release the stretch when returning to the starting position.
Each repetition should last 1 to 3 seconds. Repeat 10 to 12 times in a continuous, controlled, and smooth sequence.
Repeat the stretch with the other leg.
Dynamic Seated Bent Knee Flexion and Extension
Sit on the floor and extend your legs forward with your knees slightly bent and toes pointed.
Flex your feet towards your body to the maximum extent without discomfort, keeping your knees bent.
Release the stretch when returning to the starting position.
Each repetition should last 1 to 3 seconds. Repeat 10 to 12 times in a continuous, controlled, and smooth sequence.