STANDING CALF STRETCH - GASTROCNEMIUS. Start by standing in front of a wall or other sturdy object. Step forward with one foot and maintain your toes on both feet to be pointed straight forward. Keep the leg behind you with a straight knee during the stretch.
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.
Achilles’ Tendon Exercises. Sit with knee straight and towel looped around involved foot. Gently pull until stretch is felt I calf. Hold _____ seconds. Perform ____ sets per session. Perform ____ sessions a day. Beginning stage: Begin by raising both heels off a step. Stand on involved foot and maintain balance. Perform ______ reps per session.
The Achilles tendon is a strong tendon that connects the calf muscles to the heel. When the calf muscles contract, they pull on the Achilles tendon causmg your foot to point down (plantar flexion) allowing you rise up on your toes.
These stretches help to lengthen the two muscles (soleus and gastrocnemius) that are connected by the Achilles tendon to your heel bone. This is important to reduce abnormal tightness across the tendon. Using a wall for support, plant your foot flat on the floor behind you. With your knee bent, lean forwards, reducing the angle
gentle stretching of Achilles tendon with towel or in standing (if limited to less than neutral position only); stretch with knee extended and flexed to 40° strengthening: isometric exercise as on week 3; increase resistive band exercise
How to do the exercises. Toe stretch. Sit in a chair, and extend your affected leg so that your heel is on the floor. With your hand, reach down and pull your big toe up and back. Pull toward your ankle and away from the floor. Hold the position for at least 15 to 30 seconds. Repeat 2 to 4 times a session, several times a day.
ACHILLES TENDON STRETCHING EXERCISES 1. Stand facing the wall with your hands resting flat on the wall. 2. Put the leg to be stretched directly behind the other leg. Both feet should be pointing straight ahead towards the wall. 3. The foot/leg being stretched should be approximately 18 inches from the wall.
These exercises warm up your muscles and joints and improve the movement and flexibility of your ankle. These exercises also help to relieve pain, numbness, and tingling. Exercise A: Standing wall calf stretch, knee straight
Exercises can help improve Achilles tendon pain considerably but require a lot of regular practice in order for them to have an effect. Some people find it helpful to make a note in a diary or on a calendar to keep track. It takes months of exercise for the tendon to change long-term.