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. 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 useTuli’s® Heel Cups.
These inserts are biomechanically designed to support and aid in the relief of the Achilles tendon during physical activity.
Achilles Tendon Stretches
At Medi-Dyne, we recommend the following Achilles tendon stretches:
ProStretch™ Plus – 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 Pro Stretch™ Plus. 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. Keeping the leg straight, press the heel in the ProStretch™ towards the ground until you begin to feel calf muscle strain. Slightly bend the knee forward and hold for 30 seconds. Roll the foot back to a neutral stance, relax for a few seconds, then repeat two more times.
Toe Stretch – Sitting in a chair, extend the injured leg in front of you, leaving the heel on the floor and pointing your foot away from you. Bend and grab the toes with your hand, pulling them toward your ankle. Hold for 20 seconds, release, and repeat 4 times. Do this exercises 5 times a day for best results.
Contact Us Today
Whether your Achilles tendon has suffered due to overuse, or if you haven’t been stretching like you should before workouts, contact Medi-Dyne today to find out more about the innovative products we have to aid you in your Achilles tendon exercises. Call us
at 800.810.1740 or 817-251-8660.