Best footwear to prevent achilles tendonitis?

[meghanc]

Hi everyone! My biggest fear for my thru hike is that I will once again get achilles tendonitis, which made my last long hike completely unbearably painful. At that time I was wearing Keen Women's Voyageur boots. They're a midheight boot that kind of dip down in the back, and created a lot of friction on my achilles I think. So my thought was that I need better ankle support, and therefore boots with a higher ankle. I'm currently rocking Ahnu Sugarpine boots and they're really comfortable, though I've only worn them for 2 or 3 day trips. I've recently heard though that boots are possibly what is giving me tendonitis, and that maybe I should just switch to trail runners? I really thought I needed more ankle support, is it possible that I should actually be going for less?

[mattjv89]

I've recently heard though that boots are possibly what is giving me tendonitis, and that maybe I should just switch to trail runners? I really thought I needed more ankle support, is it possible that I should actually be going for less?

The worst Achilles tendon pain I ever had was in a pair of mid top boots and swapping to trail runners relieved it immediately. It did seem related to the stiff upper of the boot putting pressure on the tendon. Maybe that was an issue of fit and not boot vs. shoe though.

[DuneElliot]

I've suffered with achilles tendonitis twice...once in a pair of boots that were rubbing (thank you Navy bootcamp) and once in a pair of trail runners that slipped on my heal too much and rubbed the tendon excessively. Once I switched to Salomon Speedcross I don't have any problems with slippage; the heal cups my foot nicely and the collar of the shoe fits me perfect and prevents slippage. They are really only good for narrow feet though, but I think trail runners may be a good option for you.

[nsherry61]

I recommend high heels.

More seriously though, a supportive shoe with maximum heel height relative to your forefoot is what you probably want to look for. Maybe 15 to 20 mm of drop?
Altras (zero drop shoes) BAD! Minimal drop shoes are all the range migrating from the barefoot or minimalist running crowd. But, minimal drop can be very hard on your achilles.

As alluded to above, it can also be irritated by rubbing with a mid-height shoe or trail runner that hits the back of your foot wrong, OR NOT. You won't know until you try it. Be patient. It may take several pairs of shoes until you find ones that work well.

Good luck!

[globetruck]

Homemade Wanderlust (YouTube AT thruhiker) documented a similar issue and her fix was switching to trail runners.

[LongBlaze2019]

Homemade Wanderlust (YouTube AT thruhiker) documented a similar issue and her fix was switching to trail runners.
She also bought insoles to help with Achilles tendinitis and rolled the tended out as well as stretched the tendon often.

[Slo-go'en]

I fixed my problem by making sure I go out and do a lot of walking before hitting the trail for an extended hike. And being careful how I go down hill. Poles helped a lot with that. I don't like trail runners as the edge always seem to rub against my ankle bone and rub it raw.

[shelb]

I am being treated for Achilles Tendinitis.

Over a month ago, I started running again, and I had heel pain. I was afraid it was Plantar Fascitis, so I went in to see a Sports Medicine Doctor. He diagnosed it as AT and sent me to physical therapy with a PT person who specializes in working with runners.

Both she and the sports meds Dr. told me to stay with my Soloman Trail Runners and Saucony Triumph road runners. The PT person did say I could pick up the berry colored Super Feet to put in my road runners since I have worked well with them in my trail runners.

Note: last year, I hiked Springer to Clingmans in 10 days... I had NO Achilles issues wearing the Solomon Mission XR trail runner. I plan to get another pair on Amazon this year for my section, even though my doctor said he felt fine with me putting 400-500 miles on them if they held up and had the super feet insert.

What I am doing for the Achilles Tendonitis? - They figure it will take about 1 month of PT... My tendon is majorly tight - as I have walked rather "duck-footed" with that foot, pointing my toe to the side. I have exercises to do 4-6 times a day to lengthen and strengthen it. Plus, I go to see the PT gal 1-2 times per week.

[perrypt2]

Nsherry61 is right on the money with his recommendations for shoes. Shoes with a higher heel will help take the stretch off the AT. An orthotic liike Super Feet are beneficial for this because they elevate your heels.

You may not need an orthotic for more support. Do you have a high or low arch when you are standing. A high arch foot tends to be more rigid and you see more tendinitis . If that is the case, then the trail shoes which are less rigid will be a better fit for you.

A high top shoe can certainly rub your Achilles tendon and cause swelling and pain. So whatever shoe you wear should not press against the tendon. Zero drop shoes or minimalist shoes will aggravate your tendon.

One last thing. If you are stretching your Achilles, there should be no pain. Gentle stretching is good only if you are tight. If your tendons are very flexible then you don't have to stretch. Good luck. Be patient and take your time.

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[Lyle]

Best bet to eliminate the Achilles pain is to eliminate the boot pressing on it. Low top trail runners are what you want.

Boots offer virtually no actual ankle support, unless you are using ski boots. Best ankle stability comes from a good foot bed (add Superfeet insole) and taking it easy until your ankles strengthen. If you are still worried about turning an ankle, trekking poles save way more ankles from injury than any hiking boot.

[meghanc]

She also bought insoles to help with Achilles tendinitis and rolled the tended out as well as stretched the tendon often.

I'm a fan of hers, she actually had plantar faciitis

[LongBlaze2019]

I'm a fan of hers, she actually had plantar faciitis
She had both actually lol
And yes, she is pretty awesome.

[booney_1]

felt or rubber heel lifts can help no matter what boot/shoe you are wearing.

I'd suggest googling "eccentric heel drops for Achilles tendonitis". This is one of the major clinically proven therapies to overcome this.
If you choose to do this, be agressive, work up to a couple hundred per day. Add weight as you can. You can add weight with a backpack.

I'd also suggest foam rolling your lower calves. This will hurt at first, but is a great way to stretch this area and agressively massage the tendon.

Here is one good article...
https://runnersconnect.net/running-injury-prevention/achilles-tendonitis-and-insertional-achilles-tendinopathy-in-runners/

The calf raise machine that a lot of gyms have is very useful also. It's very easy to add weight.

[TX Aggie]

It's possible that it's not only your shoes, but your hiking gait.

Couple of questions: do you wear mid-tops on a daily basis? If no, where do your typically see the most wear on your shoes: heel, outside, inside, side of the heel? That will tell you a lot.

If your shoes, especially hiking shoes, are wearing on the edges of your heel much quicker than any other part of your shoe, it could simply be a stride issue and your AT could be caused by your heel stoking the ground first, coupled with the high shoe is causing the shoe to bang into your Achilles with every step. Trail runners will certainly stop the rubbing, but you'll still have a heavy heel strike. This is actually being discussed pretty well in another thread. (But skip towards the end, there was a bit of derailment in the middle).

Kinesthetic Awareness and Proprioception

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[Praha4]

been there done that

suffered thru years of achilles tendonitis, I did numerous cycles of phys therapy, learned and daily did all the recommended stretching, until I finally tore the achilles tendon (where it attaches to the heel bone) on the AT on a section hike in spring 2015

I had achilles tendon surgery (debridement & removal of heel bone spur) at Andrews Orthopedic Institute in Gulf Breeze, FL...in August 2015, done by Dr. Daniel Murawski, one of their foot & ankle specialists. The outcome was excellent. I highly recommend Dr Murawski for foot & ankle problems.

After several months of recovery and PT, finally resumed AT hiking in summer 2016, and now it's doing great.

Dr Murawski and I have talked at length on this problem, and he's familiar with my AT hiking experience. His recommendations are to use a hiking shoe, boot, or trail running shoe (whatever the hiker feels most comfortable with), with maximum heel drop. Most trail runners on the market have max 9mm to 12 mm heel drop, which he says is plenty. 12 mm = approx 1/2 inch

the heel drop helps take more stress off the achilles tendon - calcaneous (heel) bone connection, as you are walking/hiking, especially on uphills.

after tying many different hiking boots and shoes over the years, now I only use Brooks Cascadias trail runners, and love them. No problems with these shoes.

also most important....Dr Murawski and all the Physical Therapists I have used highly recommend a routine regimen of stretching for:

* calf muscles (both heads of the calf, gastrocnemius & soleus)
* hamstring muscles (which also helps prevent low back pain)
* IT bands

achilles tendonitis is a painful condition, hard to get rid of, can become chronic....a problem is the achilles tendon does not get much blood supply.

try stretching, ice, also stretching the plantar fascia helps

everyone has different foot structure and walking gait, there's no simple solution that fits everyone

good luck, I know how frustrating this condition can be. I had to cut several AT and LT section hikes short the last couple years cuz of this problem.

[HikerNC71]

Thank you, Praha4. That's very good advice for the problem I'm dealing with. I started using Altra Lone Peak shoes earlier in 2018, and my heel spurs and Achilles have been going downhill ever since. I need to switch off of those zero drop shoes to something you described. I do believe I was on my way to tearing my Achilles like you did. I'm sorry that happened to you, but I'm glad you got successful surgery and are back now!

I've tried patches with apple cider vinegar...feels good until the skin gets raw, then feels like a blister on my heel. Loads of stretching, including the eccentric-type stretching, hasn't helped. I can't take enough time off work to consider the surgery for all that down time and recovery. I just have to manage the pain.

Thank you again for this good information that you learned from your Dr.

[BradMT]

You have to stretch religiously, starting now.

I'd also switch to low hikers.

[swisscross]

interesting that most people will steer you away from zero drop shoes....altra's actually cured my Achilles issues.
recently bought some montrails with a moderate lift and after one walk I could feel the strain.

[egilbe]

I love my altras. Takes some getting used to walking and running in them, but I won't go back to anything but zero-drop shoes.

Try Yoga exercises. Down dog app is pretty good. I found hamstrings g tighteness was affecting my hip flexors, affecting my back and gait. Your body is all interconnected. Stress in one area can be caused by weakness in a different part of your body.