Men Are More Susceptible to Achilles Tendon Injury: Here's Why, and How to Reduce Your Risk

The Achilles tendon is the strongest one in your body. It connects your calf muscles to your heel, it’s located at the back of your ankle, and it’s essential for walking, running, and jumping. 

Unfortunately, your Achilles tendon is also uniquely susceptible to injury — especially if you’re a man. Achilles tendon injuries occur in men at a rate 5 to 10 times higher than in women, and this Men’s Health Month, we’re taking a closer look at this serious sports injury.

Our team at Manhattan Orthopedics specializes in Achilles tendonitis and sports injury treatment, and here’s what you need to know about why these injuries are so common and how you can protect yourself.

Why men are at higher risk for Achilles tendon injuries

Though anyone can experience Achilles tendon injuries, there are a few key reasons why men are significantly more susceptible than women.

Anatomical and biomechanical differences

Men's and women's Achilles tendons experience different loading patterns due to anatomical differences in muscle mass, body weight distribution, and movement mechanics. Men typically have greater muscle mass and generate more force during explosive movements like jumping, sprinting, and cutting.

Increased force places proportionally greater stress on a man’s Achilles tendon with each movement compared to a woman’s. Male tendon structure is also different. Research suggests that men's Achilles tendons may have different collagen composition and elasticity properties that affect how the tendon responds to stress and recovers from micro-damage.

Activity patterns and sports participation

Men are more likely than women to participate in high-impact sports that place extreme demands on the Achilles tendon, like basketball, soccer, and tennis, which all involve sudden acceleration, deceleration, jumping, and directional changes.

The "weekend warrior" phenomenon also disproportionately affects men — you sit at a desk all week, then suddenly demand athletic performance from deconditioned tendons on weekends.

Age-related degeneration

Your risk of Achilles tendon injury peaks between ages 30 and 50, a time when degenerative changes begin weakening your tendon while you're still attempting high-level athletic activities.

Many men in this age range may not recognize or acknowledge declining flexibility and tendon health, and it’s common to continue playing sports with the same intensity as their younger selves, despite tissues that need more preparation and recovery time.

How to reduce your risk of Achilles tendon injuries

Lowering your risk of Achilles tendon injuries doesn’t mean you have to stop doing your favorite activities. This Men’s Health Month, take the time to learn how smart training practices and preventive care can keep you performing at your best.

Warm up properly

Warming up before athletic activity helps prevent a variety of injuries, including Achilles tendonitis and ruptures. Spend at least 10-15 minutes gradually increasing your heart rate and body temperature with light cardio, then perform dynamic stretching that takes your ankle through its full range of motion.

Strengthen your calf muscles

Strong, balanced calf muscles help protect your Achilles tendon. Exercises like heel raises target your gastrocnemius and soleus muscles, and eccentric exercises, where you slowly lower your heel below toe level, are particularly effective at building tendon resilience.

Stretch regularly

Get in the habit of doing gentle calf stretches daily, holding each stretch for 30 seconds without bouncing. Flexibility in your calf muscles reduces strain on your Achilles tendon, and always remember to stretch after activity when muscles are warm, not before.

Increase training gradually

Sudden jumps in activity level overwhelm your body — and your Achilles tendon's ability to adapt, creating the microtrauma that can lead to tendonitis or rupture. You should never increase your training volume, intensity, or frequency by more than 10% per week, so be patient with progression, especially if you're returning to sports after time off.

Wear appropriate footwear

You need shoes with adequate cushioning and arch support for your specific activity. Worn-out athletic shoes lose their shock-absorbing properties, transferring more stress to your Achilles tendon. Replace running shoes every 300-500 miles and court shoes when you notice decreased cushioning.

Listen to your body

Last but not least, take pain seriously. If you experience persistent Achilles discomfort, don't push through it hoping it will resolve on its own. Early intervention for tendonitis prevents progression to more serious injury.

At Manhattan Orthopedics, we provide comprehensive evaluation using physical examination and imaging, customized treatment plans, including physical therapy and activity modification, and guidance on safe return to sports.

Don't let Achilles tendon injury sideline you — no matter your gender, age, or activity level. Contact us in Astoria, Brooklyn, and Manhattan, New York, and get a personalized care plan that fits your lifestyle.