Achilles Tendinopathy Exercises

About this topic

The Achilles tendon connects the calf muscle to the heel bone. It helps your foot push forward when you walk and lets you rise up on your toes. Achilles tendinopathy happens over a period of time. It includes swelling or tiny tears in the tissue around the tendon. Swelling happens with overuse, injury, infection, physical activity, wearing high heels, or bone growth. The swelling and irritation causes pain when walking or running. Exercises can help to make this problem better. ‚

General

Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Your doctor may have you work with a trainer or physical therapist to make a safe exercise program to meet your needs. ‚
Stretching Exercises ‚
Stretching exercises keep your muscles flexible. They also stop them from getting tight. Start by doing each of these stretches 2 to 3 times. In order for your body to make changes, you will need to hold these stretches for 20 to 30 seconds. Try to do the stretches 2 to 3 times each day. Do all exercises slowly. ‚

Calf stretches standing ¢ ˆ ’ Stand about 12 to 18 inches away from a wall. Place your hands on the wall at shoulder level. Lean forward. Stretch your right leg straight behind you. Make sure the heel is flat on the floor. Slowly bend the knee of the right leg. Be sure that the heel does not come up. Bend your left knee forward until you feel a stretch in the back of the calf of your right leg. This will feel strange, but it is the best way to stretch this calf muscle. Repeat on the other side.
Calf stretches sitting with belt or towel ¢ ˆ ’ Sit with your legs straight out in front of you. Loop a belt or towel around the ball of one foot. Pull on the towel until you feel a stretch in the back of your calf. Repeat on the other foot.
Calf stretches lying down with belt or towel ¢ ˆ ’ Lie on your back with both legs straight. Loop a belt or towel around the ball of one foot. Lift the leg up, keeping the knee straight until you feel a stretch in the back of your thigh. Pull down on the belt or towel to bend your foot more for a better stretch. Repeat on the other foot. This stretch gets both your calf and the hamstrings on the back of your thigh.
Calf stretches on step ¢ ˆ ’ Stand on a step and hold onto a rail. Position your feet so only the balls of your feet are on the step. Lower both heels slowly until you feel a stretch in the back of your calves.

Strengthening Exercises ‚
Strengthening exercises keep your muscles firm and strong. Stand or sit up tall on a chair without arms for your exercises. Start by doing each of these exercises 3 to 5 times. Slowly, work up to doing each exercise 10 times. Do all exercises slowly. ‚

Toe raises on step ¢ ˆ ’ Stand on a step and hold onto a rail. Position your feet so only the balls of your feet are on the step. Lower both heels down. Then, rise up onto your toes. Once this gets easy, try putting all of your weight on one leg.
Ankle exercises with band ¢ ˆ ’ You will have to have someone hold the band for this exercise. Otherwise, you can tie a large knot into each end of the band and close the ends of the band in the bottom of a door. Sit on the floor with your legs out in front of you or seated in a chair. Have the band around the top of your foot. Pull your foot up towards your head. Bring your foot back to the starting position.
Heel raises ¢ ˆ ’ Hold onto a counter. Lift your heels up and rise up onto your toes. Hold 3 to 5 seconds. Lower your heels back down.
Toe lifts ¢ ˆ ’ Hold onto a counter. Lift your toes up and put your weight onto your heels. Hold 3 to 5 seconds. Lower your toes back down.

View OriginalView Original

What will the results be?

Less pain
Less pulling
Less swelling
Better flexibility and range of motion
Walking and other activities may be easier

Helpful tips

Stay active and work out to keep your muscles strong and flexible.
Keep a healthy weight so there is not extra stress on your joints. Eat a healthy diet to keep your muscles healthy.
Be sure you do not hold your breath when exercising. This can raise your blood pressure. If you tend to hold your breath, try counting out loud when exercising. If any exercise bothers you, stop right away.
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury.
Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after exercising.
Never bounce when doing stretches.
After exercising, it is a good idea to use ice. Place an ice pack or a bag of frozen peas wrapped in a towel over the painful part. Never put ice right on the skin. Do not leave the ice on more than 10 to 15 minutes at a time. Ice after activity may help decrease pain and swelling. Never ice before stretching.
Doing stretches before each meal may be a good way to get into a routine.
Exercise may be slightly uncomfortable, but you should not have sharp pains. If you do get sharp pains, stop what you are doing. If the sharp pains continue, call your doctor.
Wear shoes with good support. Do not go barefoot.
Avoid wearing high heels if you have recurrent Achilles tendinopathy.

Where can I learn more?

American Academy of Orthopaedic Surgeons ‚
http://orthoinfo.aaos.org/topic.cfm?topic=a00147 ‚

Consumer Information Use and Disclaimer

This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚

Home

Erectile Dysfunction

Doctor123.org