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Achilles tendonitis exercises focus on flexibility, strengthening, and progressive loading to relieve the heel pain. Here’s what you can do at home.
Signs and symptoms: Exercise for Achilles Tendinitis: Standing calf stretch. Seated calf stretch. Heel drop. Single-leg heel drop. Seated heel raise. Standing heel raise. Soleus stretch.
Instructions and videos guide you through Achilles tendon stretches and exercises that you can use to speed your recovery from injury, improve mobility, and prevent future injuries.
The best exercises for Achilles tendonitis strengthen the two calf muscles — the gastrocnemius and soleus — that attach to the Achilles tendon. These muscles lift the heel up and push the foot off the ground with walking, running, and stair climbing.
Home Exercises. Achilles tendinitis is a common condition that occurs when the large tendon that runs down the back of your lower leg becomes irritated and inflamed. The Achilles tendon connects your calf muscles to your heel bone and is used when you walk, run, climb stairs, jump, and stand on your tip toes.
These exercises are designed to help you initiate your rehabilitation protocol as a method to self-treat and manage your Achilles tendinitis pain. The goal is to improve your ankle, calf, and foot mobility while decreasing your pain levels and improving the general strength of the affected area.
The Alfredson Protocol is an exercise program for people with Achilles tendonitis (tendinopathy). The exercises stretch your Achilles tendon in ways that help it handle forces and stress better. This is called "eccentric loading." If you have Achilles tendonitis, walking and running can be painful.
1. Standing Calf Stretch. Calf stretches are foundational in treating Achilles tendonitis as they elongate the muscle fibers in the calf, reducing pressure on the Achilles tendon.
Phase 1: Weeks 1-2. Patient status: Pain and difficulty with all activities, difficulty performing ten 1‐legged heel raises. Goal: Start to exercise, gain understanding of their injury and of pain‐monitoring model. Treatment program: Perform exercises every day. Pain‐monitoring model information and advice on exercise activity.
1/ Standing calf raise. Stand with your feet hip-width apart and place your hands on a sturdy surface for balance if needed. Slowly rise onto the balls of your feet, lifting your heels as high as ...