Strong legs, calves and ankles are key to staying active—but people often don’t think about lower-limb strength until pain or an injury shows up. Because our lower body absorbs high forces every day, building strength and resilience in this area becomes even more important as we age.

In this Valley View University presentation, ValleyOrtho podiatrist Noel Armstrong, DPM, and physical therapist Brian Burkhardt, PT, DPT, break down how a personalized strength routine and progressive loading—rather than complete rest—can support healthy tendons, joints and long-term mobility.

Watch the presentation to learn when stretching helps (and when it doesn’t), whether running is hard on your joints and what works when you’re dealing with tendon pain.

Watch the full presentation here.

Here are some key takeaways.

Muscle and Tendon Strength Decline with Age—but It’s Preventable

After age 40, adults can lose as much as 8% of muscle mass per decade—a process known as sarcopenia. Tendons can also become less resilient over time as collagen production and blood flow decrease, which may affect strength, balance and mobility.

The good news: consistent, progressive strength training can slow that decline and improve “healthspan”—the years you’re able to move well and do the activities you enjoy. Burkhardt emphasizes continuing to challenge your body safely over time with a personalized routine rather than backing away from activity completely.

Tend to Your Tendons

The Achilles tendon connects the calf muscles to the heel bone and acts like a spring, storing and releasing energy to support walking, running and jumping. A healthy and strong Achilles tendon is especially important for runners, as it absorbs impact forces six to seven times our body weight during running.

While running is a great workout, it typically isn’t enough to strengthen tendons. Tendons respond best to heavy, progressive loading, which gradually increases resistance and difficulty over time to stimulate collagen production, improve tendon structure and increase stiffness. Examples of these exercises include:

• Eccentric heel drops
• Calf raises and isometric holds
• Jumping
• Skipping
• Single-leg hops

Why Rest, Ice and Stretching Often Aren’t the Answer for Tendon Pain

When you have Achilles tendinopathy (a common overuse injury), the traditional remedy of rest, ice and stretching may not address the root cause—and in some cases can slow recovery. Stretching an already irritated tendon can worsen symptoms and complete rest won’t rebuild strength. Instead, painful tendons need progressive loading to gradually adapt tissues, reduce pain and improve function so that you can return to activity quicker.

“If the problem is a weak tendon, we don’t want to make that tendon weaker,” Burkhardt explains.

What About Running and Your Joints?

Many runners worry that running will “wear out” their joints or lead to osteoarthritis. But unless you’re an elite competitive athlete or have a prior injury, current evidence suggests that some level of recreational running can be compatible with joint health. The key is to ease into activity gradually, stay consistent and always listen to your body.

If you’re starting or restarting a running routine, consider checking in with your primary care provider or a physical therapist to find what plan best fits your health history and goals.

Exercise Should Be Tailored to You

There’s no one-size-fits-all training plan. Effective lower-limb strengthening should match your:

• Age
• Health goals
• Current fitness level
• Safety considerations, such as prior injuries

Valley View’s expert physical therapy team creates individualized plans to treat lower-limb conditions by evaluating strength, muscle imbalances and movement mechanics. By addressing the root cause of your issue, physical therapy can help you recover more efficiently, reduce pain and support long-term mobility—so you can continue doing the activities you love.

If symptoms aren’t improving or if you’re concerned about a more serious issue with your foot or ankle, a podiatry visit can help determine whether specialized care is needed.

Ready to Schedule an Appointment?

Dr. Noel Armstrong, DPM, is currently seeing patients for podiatry care at ValleyOrtho locations in Glenwood Springs, Silt and Willits.

Valley View offers physical therapy in six locations across the Roaring Fork Valley. To learn more or schedule, visit https://www.vvh.org/outpatient-rehabilitation/services/physical-therapy/.

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