Filed under: Warm-ups
The Achilles tendon (on the back of your ankle) is a common site for injury, especially for runners. And many people think running hills increases the likelihood of injuring their Achilles. Hill running provides many health benefits (cardiovascular endurance, strength, performance, etc.), but do the benefits outweigh the risk to your ankles? For the most part, the answer is, yes! The effects on your Achilles tendon while running on a flat surface, uphill, and downhill are all similar, meaning the risk of injury is no greater when running uphill or downhill than on the flat. Achilles injuries usually happen because of a combination of internal (ankle misalignment, muscle weakness, decreased flexibility) and external factors (footwear, over training, humidity, altitude). With movement, however, the Achilles tendon becomes more flexible, so a proper warm-up before exercise will help prevent injury.
What this suggests is that running hills isn’t necessarily a cause of injury to the Achilles tendon. More likely causes include progressing too quickly as a new athlete or not properly recovering from an injury. If you’re recovering from a previous injury to your Achilles tendon, talk to your doctor or therapist about when it’s safe to run again and how much hill running you are able to do. Be gradual in your return to running, especially hills. Don’t try to sprint up or down anything too steep too soon. But as long as you’re healthy, at your next hill encounter, be confident and take it on; your body is more likely to benefit than not.
If you want improve your PFT and/or CFT score then try performing a dynamic warm up before the test. While there is still much debate around a pre-exercise warm-up, a recent review of the literature specific to military testing found that dynamic warm-up and dynamic stretching might improve your fitness test performance. Overall, dynamic warm-ups appear to improve pull-ups, push-ups, power, flexibility, and aerobic performance. In addition, prior to the dynamic warm-up, an aerobic warm-up such as about five to 10 minutes of light jogging, swimming, or cycling sees to have an overall beneficial effect on cardiovascular assessments such as sprinting and running. On the other hand, static stretching (the kind you stretch and hold) appears to have a negative effect on exercise performance in trained populations. If range of motion is needed, then static stretching might be the most beneficial type of warm-up. Most services no longer test for the sit-and-reach, but there are some commands that continue with this testing modality. While nothing will help you more than properly training for your fitness assessments, doing the little things on testing day may help you achieve peak performance.