The Ageing Tendon - Heel Pain

Although none of us want to admit it, age doesn’t come alone. Flexibility in tendons is considerably greater when your young. For example, gymnastics (which requires the greatest level of flexibility in sport) has the lowest average age of any Olympic sport. This is because as the athletes age, their decreasing flexibility means they are unable to compete. Bearing this in mind, when even elite athletes are susceptible to significant stiffening of their tendons and joints, in the average person the stiffening is considerably greater. 

In my medical practice, I see tendon stiffness causing the most problems in plantar fasciitis and Achilles tendinopathy. In people who belly sleep (i.e. prone) or on their side, the foot or feet are forced into a ‘pointing downward’ (i.e. equinus) position. With this there is an inevitability of calf stiffness (especially the Gastrocnemius muscle). As people hit their thirties, this becomes a major problem, especially if compounded by weight gain. Studies back in the late 1990’s showed that with increasing age, the number of positional changes at night reduces. Therefore, if you are a belly/side sleeper and your positional changes at night decrease,

this will result in longer periods of the foot/feet being forced into a downward position. 

If you are a belly/side sleeper it is really important to look at altering your foot sleep position and to stretch where ever possible. Exercises like Yoga and Pilates can be very beneficial. As you people hit their 50's, heel pain becomes much less of a problem as back sleeping is much preferred due to breathing capacity declining.