Anatomy

• The Achilles tendon connects the lower leg muscles to the heel bone. Its primary function is transferring power from those muscles into motion in the foot.
  
  

Functional Squatting

• When squatting, the torso flexes at the hip, the knees bend, and the heels usually leave the floor, focusing weight on the balls of the feet. The reduced angle between the instep and shin places intense strain on the knees and Achilles tendon.
  
  

Strength-Training Squat

• The squat in weightlifting emulates functional squatting---with added resistance---putting tremendous strain on the Achilles tendon and risking injury. The heels and feet should stay fixed to the floor, providing greater joint stability and recruiting gluteal and leg muscles.
  
  

Injury

• Squatting can injure the Achilles tendon if heels leave the floor, the tendon's already tight, or activity occurs on an unstable surface. The weight moved should be appropriate to leg strength and tendon suppleness to avoid injury.
  
  

Prevention

• Strengthening lower leg muscles along with warm up and regular calf stretching can help support the Achilles tendon. Proper diet, vitamins and hydration also play a key role in tendon health.