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.
exercise program can put extra stress on the Achilles tendon • Bone spur—Extra bone growth where the Achilles tendon attaches to the heel bone can rub against the tendon and cause pain
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
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.
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.
Strength Exercise 1. This exercise will get you started on building strength after an Achilles tendon injury. Dr. Caruso or physical therapist can help you move on to more challenging exercises as you heal and get stronger. 2. Stand on a step with your heel off the edge of the step. Hold on to a handrail or wall for balance. 3.
Beginning stage: Begin by raising both heels off a step. Stand on involved foot and maintain balance. Perform ______ reps per session. Perform ______ sessions a day. Stand with involved foot up against the wall. Keep the knee straight and lean hip forward involved until a stretch is felt in the calf. Hold _____ seconds.
Achilles tendinitis is inflammation of the tendon and the muscle attachment. Calf Strain is an injury that results in a degree of tearing of the muscle tissue. Perform stretches and strengthening exercises daily. Ice 15 min. daily, especially following activity and exercises.
This exercise will get you started on building strength after an Achilles tendon injury. Your doctor or physical therapist can help you move on to more challenging exercises as you heal and get stronger.
Exercises can help improve heel 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.