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.
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 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.
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.
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.
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.
ECCENTRIC EXERCISES FOR ACHILLES TENDONITIS INSTRUCTIONS: WEEK 1 Day 1 and 2: Perform 1 set of 15 repetitions (1x15), twice a day. Day 3 and 4: Perform 2 sets of 15 repetitions (2 x 15), twice a day. Day 5, 6 and 7: Perform 3 sets of 15 repetitions (3 x 15), twice a day. WEEK 2 – WEEK 12
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.