Prevention
This runner is stretching her calf and achilles before she goes for her run.
To decrease your chances of rupturing your achilles tendon you should:
Stretch and strengthen calf muscles
Stretch your calf to the point at which you feel a noticeable pull, but not pain. Don't bounce during a stretch. Calf-strengthening exercises can also help the muscle and tendon absorb more force and prevent injury.
Vary your exercises
Alternate high-impact sports, such as running, with low-impact sports, such as walking, biking or swimming. Avoid activities that place excessive stress on your Achilles tendons, such as hill-running and jumping activities.
Choose running surfaces carefully
Avoid or limit running on hard or slippery surfaces. Dress properly for cold-weather training and wear well-fitting athletic shoes with proper cushioning in the heels.
Increase training intensity slowly
Achilles tendon injuries commonly occur after a person abruptly increases his or her training intensity. Increase the distance, duration and frequency of your training by no more than 10 percent each week.
(http://www.emedicinehealth.com/achilles_tendon_rupture/page11_em.htm#prevention_of_achilles_tendon_rupture)
Stretch and strengthen calf muscles
Stretch your calf to the point at which you feel a noticeable pull, but not pain. Don't bounce during a stretch. Calf-strengthening exercises can also help the muscle and tendon absorb more force and prevent injury.
Vary your exercises
Alternate high-impact sports, such as running, with low-impact sports, such as walking, biking or swimming. Avoid activities that place excessive stress on your Achilles tendons, such as hill-running and jumping activities.
Choose running surfaces carefully
Avoid or limit running on hard or slippery surfaces. Dress properly for cold-weather training and wear well-fitting athletic shoes with proper cushioning in the heels.
Increase training intensity slowly
Achilles tendon injuries commonly occur after a person abruptly increases his or her training intensity. Increase the distance, duration and frequency of your training by no more than 10 percent each week.
(http://www.emedicinehealth.com/achilles_tendon_rupture/page11_em.htm#prevention_of_achilles_tendon_rupture)