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, …
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 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.
forms of exercise that rest your Achilles tendon, such as swimming, cycling, aqua jogging (running in water). Stretching your calf muscles: (see page 11). Eccentric exercise program: This particular type of controlled exercise helps your swollen Achilles tendon return to normal and forms the main component of the rehabilitation programme (see ...
This guide demonstrates exactly how to perform certain eccentric calf strengthening exercises as part of your rehabilitation while managing your Achilles tendinitis pain. The goal is to improve your ankle and calf strength and to help the injured tissue heal properly.
EXERCISE STEPS: 1. Stand at the edge of the stairs. 2. Bend the unaffected limb at the knee and do not put any weight on it. 3. Keeping the knee straight of the injured limb, lower your heel slowly as low as possible (eccentric contraction). 4. Using the uninjured limb, come back up to your starting position. 5.
Calf muscle stretching: Stretching should be done pain free. The stretch should be felt in the back of the calf. Calf muscle strengthening: Exercises will help the healing process by improving the strength of the tendon and help align scar tissue.
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.
Here are some examples of exercises for your Achilles tendon. Start each exercise slowly. Ease off the exercise if you start to have pain. Dr. Caruso or your physical therapist will tell you when you can start these exercises and which ones will work best for you.
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.