Achilles Tendonitis Exercises

Understanding Achilles Tendinitis

Achilles tendonitis often develops gradually, with pain starting as a mild ache at the back of the leg or above the heel. Over time, the pain can worsen, especially after long periods of activity or climbing stairs. The condition is most common in athletes, particularly runners, but can also affect anyone who suddenly increases their physical activity without proper preparation.

Other contributing factors include tight calf muscles, improper footwear, or biomechanical issues like flat feet. If left untreated, Achilles tendinitis can lead to more severe problems, such as tendon tears or ruptures, which may require surgery.

Achilles Tendon Stretching Exercises

An Achilles tendon injury often occurs due to overuse of the tendon. Often times, it is due to a lack of flexibility of the tendon, as well as overpronation. The good news is that there are Achilles tendon exercises and stretches that can help to condition the leg so that you do not suffer an Achilles tendon injury.

Achilles Tendinitis Exercises at Home

If you have already experienced an injury or strain of the Achilles tendon, you can also do Achilles tendon stretches and exercises to aid in recovery. It is important to note that when you do Achilles tendon exercises, you should use Tuli’s® Heel Cups. These inserts are biomechanically designed to support and aid in the relief of the Achilles tendon during physical activity.

Calf Stretch Against the Wall

1. Standing up and facing a wall, place your hands against it for support.
2. Step one foot back, keeping your heel on the ground and your knee straight.
3. Lean forward into the wall, bending your front knee to feel a stretch in the back of your calf.
4. Hold the stretch position for 20-30 seconds, then switch legs.
5. Repeat 3 times per leg.

Heel Drops

1. Stand on the edge of a step or on a sturdy platform, with your heels hanging off the edge.
2. Slowly lower your heels below the level of the step until you feel a stretch in your Achilles tendons and calves.
3. Hold for a few seconds, then raise your heels back to the starting position.
4. Repeat 10-15 times for 2-3 sets.

Seated Towel Stretch

1. Sit on the floor. Then, extend your legs. Pick a foot and loop a towel around the ball of foot while holding the ends of the towels.
2. Keep your knee straight while gently pulling the towel towards you. You should feel a stretch in your calf and Achilles tendon.
3. Hold the position for 20-30 seconds, then switch to the other foot.
4. Repeat 3 times per leg.

Achilles Tendinitis Stretches Using ProStretch® Plus

For a more targeted stretch, the ProStretch Plus by Medi-Dyne is an excellent tool designed to help with Achilles tendinitis exercises. Here’s how you can use it:

Calf and Achilles Stretch

1. Stand facing a wall at arm’s length and put the palms of the hands on the wall. Place the foot of the injured leg in the ProStretch Plus.
2. Lean forward slightly, making sure that the body is in line with the ankle in the ProStretch, beginning at the shoulders and going all the way down.
3. Keeping the leg straight, press the heel in the ProStretch towards the ground until you begin to feel calf muscle strain.
4. Slightly bend the knee forward and hold for 30 seconds.
5. Roll the foot back to a neutral stance, relax for a few seconds, then repeat two more times.

How to Prevent Achilles Tendinitis?

Preventing Achilles tendinitis involves taking proactive steps to reduce the strain on your Achilles tendon. Here are some tips:

• Warm up - Before any physical activity with light exercises and stretches. This prepares your body for more intense movement and reduces the risk of injury.
• Wear Proper Footwear - Make sure you’re wearing shoes that provide adequate support for your feet, particularly if you’re running or engaging in high-impact activities. Using arch support and cushioning can help reduce the strain on your Achilles tendon.
• Gradually Increase Activity Levels - If you’re starting a new exercise routine do so gradually. Sudden increases in activity can overload your Achilles tendon and lead to injury.
• Stretch and Strengthen Your Calf Muscles - Strong calf muscles help take pressure off your Achilles tendon. Incorporate calf-strengthening exercises, such as calf raises, into your regular workout routine.
• Rest and Recover - Allow recovery time for your body between workouts, especially if you’re experiencing any discomfort in your Achilles tendon. Resting can prevent minor irritations from developing into more serious injuries.