Exercises for Achilles Tendonitis

In my last blog I went over some of the basics of this common injury. A proper strength and stretching regime can work wonders to hasten recovery.

Exercises

Without a doubt, incorporation of appropriate exercises into your treatment regimen can help protect the Achilles tendon from further damage or progression.

In mild cases of acute tendinitis, conditioning may be maintained by modifying your exercises and activities. Cross training, swimming, biking and aqua jogging are recommended (Gottschlich et al., 2009). Again, make sure to avoid activities that require repetitive and forceful plantar flexion.

Include calf strengthening exercises into your exercise program. This is essential.

These exercises will not only provide better support to the Achilles tendon but they may also stimulate the production of type 1 collagen fibers, improving the tendon’s strength and endurance to stress.

After pain has subsided, calf stretches are recommended. These exercises should be done with the knee both in extension and flexion to stretch the gastrocnemius and soleus muscles, respectively.

Recommended Exercises for Achilles Tendonitis


There are many different ways to stretch your Achilles tendon, but here is a simple stretch you can do while standing.

. Stand about an arm's-length from a wall or another sturdy object.
. Lean forward and place both hands on the wall about shoulder width apart.
. Extend one foot (the side to be stretched) behind you with your knee bend and heel on the ground.
. Keep the other foot closer to the wall.
. Lean into wall slightly and bend the knee of the heel to be stretched (keeping the heel down) until you feel a stretch in the back of the lower leg (just above the heel).
. Sink down slowly with your hips to deepen the stretch.
. Hold this stretch for about 30 seconds and change sides.
This stretch is similar to the calf stretch, however by bending your knee you focus the stretch on the Achilles rather than the calf.

Achilles Tendon Calf Raise


How to Do the Calf Raise Exercise

. Warm up with gentle stationary cycling, walking, or marching in place for several minutes prior to performing any strengthening exercises.
. Stand on the balls of your feet on the edge of a sturdy box or step, keeping your heels free.
. Maintain control at all times and slowly lift up as high as you can on both toes for a count of three.
. Slowly lower yourself until your heels are just below the step.
. Repeat this exercise 10 to 15 times per leg.
. As it becomes easy, perform the calf raise on one foot at a time.
Add this to your general strengthening routine 2 to 3 times per week.


Let's connect at info@gaiaadventures.com.

Catherine D'Aoust at GAIA Adventures, Kinesiologist, Workshops
www.gaiaadventures.com

Stability Ball Workshop (basic 2 day) Calgary March 23, 24, Advanced Body Ball Workshop Calgary March 25, MTAA approved.
Foam Rolling Workshop (1 day) Vancouver Feb 25 CECs