Running and Achilles Tendonitis: Understanding the Acute to Chronic Workload Ratio

For many runners, Achilles tendonitis can be a frustrating and painful setback in their training journey. This common overuse injury occurs when the Achilles tendon, the large tendon at the back of the ankle, becomes inflamed and irritated. While there are various factors that contribute to Achilles tendonitis, one significant aspect to consider is the acute to chronic workload ratio in running. At Strive Sports and Health, we recognize the importance of understanding this ratio and offer expert guidance to help runners prevent and manage Achilles tendonitis. In this blog post, we'll delve into the concept of acute to chronic workload ratio and its relevance to running injuries like Achilles tendonitis.

The Acute to Chronic Workload Ratio:

The acute to chronic workload ratio refers to the balance between the short-term (acute) and long-term (chronic) training loads placed on the body. In running, this ratio is particularly important because abrupt increases in training volume or intensity can overwhelm the body's capacity for adaptation, leading to increased risk of injury. When the acute workload – such as sudden increases in mileage or intensity – exceeds the chronic workload – the body's accustomed level of training over time – the risk of injury, including Achilles tendonitis, significantly rises.

One of the most common pitfalls for runners is increasing their training volume or intensity too rapidly, also known as the "too much, too soon" phenomenon. This abrupt escalation in running load can disrupt the delicate balance between tissue breakdown and repair, predisposing the Achilles tendon to overuse injuries like tendonitis. Whether it's adding extra miles too quickly, ramping up speed workouts without adequate preparation, or neglecting proper rest and recovery, pushing the body beyond its limits can have detrimental consequences.

Preventing Achilles Tendonitis:

Preventing Achilles tendonitis begins with understanding and managing the acute to chronic workload ratio in running. Gradual, progressive increases in training volume and intensity allow the body to adapt and strengthen gradually, reducing the risk of overuse injuries like tendonitis. Additionally, incorporating cross-training activities, such as strength training, flexibility exercises, and low-impact cardio, can help balance the overall training load and minimise the strain on the Achilles tendon.

While understanding the principles of the acute to chronic workload ratio is essential, seeking professional guidance from a qualified Physiotherapist or Sports Chiropractor can provide invaluable support in managing and preventing Achilles tendonitis. At Strive Sports and Health, our team of experts specializes in assessing running biomechanics, identifying risk factors for injury, and developing personalized training plans to help runners achieve their goals safely and effectively.

Are you struggling with Achilles tendonitis or looking to prevent running injuries? Book a consultation with our experienced team at Strive Sports and Health. Let us help you understand the acute to chronic workload ratio, guide your running training, and manage any existing injuries.

Don't let Achilles tendonitis hold you back from reaching your running goals – take proactive steps to protect your Achilles tendon and enjoy a lifetime of healthy, pain-free running.
Book an appointment today!