December 13, 2021

Achilles Tendon

Freedom Health Topic

 

The Achilles Tendon

 

The Achilles tendon is the thick cord like tendon that is located at the back of your leg attaching your calf muscle to your heel. It is the bodies largest and strongest tendon that helps you walk, run and stand on your tiptoes.


As we age the Achilles tendon can stiffen and become less flexible. This can lead to straining or can even cause a rupture.


Achilles Tendinopathy (strain) generally occurs from overuse, runners especially.

Not warming up, training on hard surfaces, having tight calf muscles, increasing workload, wearing old or unsupportive shoes can all contribute to causing a strain.


After straining the Achilles, people will feel localised pain when walking with heat and redness in the inflamed area.


There are 3 types of Achilles tendinopathy


Mild - pain when walking

Moderate - swelling sometimes with a lump

Severe - very painful sometimes leading to rupture.

Rest and ice packs (R.I.C.E) will help, but this injury is very reoccurring. 

 

PREVENTION


  • Stretch - Stretch - Stretch
  • Calf & foot exercises
  • Avoid a dramatic increase in training load
  • Wear correct supportive shoes (when required)
  • Keep the body in balance
  • Maintain a healthy weight


All tendons in general don't like shock or "random" training. Aim to progressively load calf exercises including, but not limited to; small hops, single leg jumps, skipping and calf raises. You may be surprised how you can stay injury free by just doing a couple of 1%er's each day.


Eggs & Tuna with Green Beans

July 23, 2025
Eggs & Tuna with Green Beans 2 servings | 25 minutes  INGREDIENTS 4 Egg 2 cups Green Beans (trimmed) 2 tbsps Mayonnaise 1 1/2 tsps Red Wine Vinegar 1 can Tuna (drained) 2 stalks Green Onion (chopped)  METHOD Place the eggs in a saucepan and cover with cold water. Cover and bring to a boil. Turn off the heat and let it stand covered for 12 minutes. Drain and run cold water over the eggs until cool enough to handle and peel. Cut the eggs in half and set aside. Meanwhile, place the green beans in a steamer basket over boiling water and cover. Steam for three to five minutes. Run under cold water, drain, and set aside. Whisk together the mayonnaise and red wine vinegar. Divide the green beans, eggs, tuna, and green onions onto a plate. Add the dressing on top and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is approximately two eggs, half a can of tuna, and one cup of green beans. More Flavor: Add salt and pepper, parsley, and tomatoes. Canned Tuna: One can of tuna is equal to 165 grams or 5.8 ounces, drained. Nutrition Facts ​ ​ Amount per serving ​ 309 calories 30gs protein 13gs carb 16gs fat

Ham & Cheese Stuffed Chicken

July 16, 2025
Ham & Cheese Stuffed Chicken 2 servings | 30 minutes INGREDIENTS 10 ozs Chicken Breast (boneless, skinless) Sea Salt & Black Pepper (to taste) 3 ozs Sliced Ham 2 ozs Mozzarella Cheese (shredded) 1/16 oz Avocado Oil Spray (divided) 2 cups Mixed Greens METHOD Preheat the oven to 400°F (205°C) and line a large baking sheet with parchment paper. Cut the chicken breasts in half, lengthwise to create a pocket in each chicken breast. Do not cut all the way through. Season the chicken all over with salt and pepper. Layer the ham and cheese into the chicken breasts. Place the chicken onto the baking sheet and spray with avocado oil. Bake in the oven for 20 to 25 minutes or until the chicken has cooked though. Serve with mixed greens and enjoy! NOTES Leftovers: Refrigerate in an airtight container for up to three days. Serving Size: One serving is one stuffed chicken breast and about one cup of mixed greens. More Flavor: Spread some pesto sauce into the chicken. Additional Toppings: Top with parsley and parmesan cheese. Avocado Oil Spray: One gram (or 1/16 oz) of avocado oil spray is equal to a one-second spray. Nutrition Facts ​ ​Amount per serving​ 315 calories 48gs protein 5gs carb 12gs fat

Garlic Butter Steak, Edamame & Asparagus

July 9, 2025
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