Tuesday, March 13, 2012

Best Exercise for Achilles Tendonitis

  • "Perform a toe raise on a 4-6 inch box or step with both legs. Once on your toes, lift the uninvolved leg and lower yourself slowly into dorsiflexion."
  •   [Toe raise Image 1] [Toe raise Image 2]
  • <http://www.nismat.org/ptcor/eccentric_achilles>

Of all the exercises and stretches you could do for your Achilles tendon, this is the one I recommend the most. As the photos show, push up onto your toes using both feet. Then lift up the good leg so that you are standing on the affected foot only. Lower your body weight down slowly using only the affected foot. (The person in the photo is treating right Achilles tendonitis). Before raising back up, be sure to put the good foot back on the step. So always go up with both legs; then go down with the affected one only.

Repeat at least 2-3 sets of 10 repetitions. Take no more than 1 second to push up and at least 2-3 seconds to lower down. Do this exercise at least 3-4x/day.

Other things I recommend are resting from painful activities, wearing shoes that cause the least pain, deep massage to the Achilles tendon and back of the heel, calf stretches, ice massage (rub ice directly onto the painful area) and Physical Therapy. 



Reference:
The Nicholas Institute of Sports Medicine and Athletic Trauma (NISMAT). Physical Therapy Corner: Eccentric Training for Treatment of Achilles Tendinosis. <http://www.nismat.org/ptcor/eccentric_achilles>


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