The tendinitis Achilles heel is a common condition in athletes’ run or jump disciplines that may arise due to lack of proper warmth, wear, and poor execution of movements. This problem should not be underestimated even if it seems mild at times or has not fully recovered, especially if the best sports performance and quality of life are sought, free from future unnecessary discomfort.
Please take note of the following exercises for Achilles tendonitis that we bring you in this FastlyHealarticle, with the appropriate precautions and observations to ensure the best recovery after this injury.
Table of Contents
Static stretching to treat Achilles tendonitis
The first exercise, and the simplest of all against this tendonitis, consists of placing the tip of the foot that has the affected tendon resting on a surface slightly higher than the ground in such a way that you can support the back of the foot (the heel) on the floor. The opposite leg is stretched typically.
Feel the stretch in this pose for 15-20 seconds. Relax, then do at least 8-10 repetitions. This exercise, being so simple, is one of the most recommended at the beginning of the rehabilitation treatment.
Knee flexion stretch for Achilles tendonitis
Very similar to the previous one, with the slight difference that the foot at rest is placed further back than before, approximately one step away from the foot in front. Keep the affected foot in the same position indicated in the previous exercise, and now you are going to bring your body forward without separating the heel from the ground, in such a way that the forward knee flexes and the Achilles tendon are stretched.
This exercise allows an even greater tension of the tendon and, in turn, with this, the soleus muscle (calf) is worked.
Calf stretch to treat Achilles tendonitis
The exercises indicated to stretch the muscles of the calves or calves are very meant to treat Achilles tendonitis. This exercise is also one of the best remedies for leg cramps. These are the steps to do a correct calf stretch:
- Support yourself with your hands or elbows on a chair or table so that your spine is straight without kyphosis (hump, as parallel to the floor as possible.
- The feet are on the ground without detaching at any time.
- Knees are stretched to the same distance as the hips’ width and aligned forward; keep them straight and do not open or close legs or feet.
- If you feel difficulties with balance, stop the movement and correct the initial posture or modify the surface on which you support until you can do it without wobbling.
Exercise to stretch calves and Achilles tendon
- Bring your weight slowly forward, thus tensing the back of your legs without lifting your heels off the ground.
- The torso should be kept in the initial alignment (without hunching over), although it is favorable if the lumbar produces a slightly concave curvature but never convex.
- Then return to the starting position.
- This exercise is done slowly when starting to give the muscles and tendons a chance to stretch correctly.
- Do about 10 or 15 repetitions.
Frog pose for Achilles tendonitis – yoga position.
This exercise works the entire leg, the back (calf and Achilles tendon), and the front (thighs).
- The exercise will begin with sitting and squatting, with the knees fully bent.
- Join both heels, and from there, separate the toes, forming a right angle (90º).
- Rest your fingertips on the ground, right in front of you. The arms will be stretched between the legs.
- Separate your heels from the floor (feet only rest on the toes and toes).
- Keep your back, neck, and head straight, looking straight ahead.
Squat exercise step by step
- Inhale as you raise your torso and hips to the maximum, fully stretching your legs. Fingertips stay on the ground. You will be looking at your knees.
- The heels may come slightly closer to the ground but never touch it.
- Exhale as you come down to the starting position, facing straight ahead and with your knees fully bent.
- Repeat 13 to 20 cycles.
- The heels remain suspended from the ground until you finish all the repetitions.
- Do the repetitions continuously, without intermediate pauses, until you complete all the ones you propose. This, more than a requirement, is advice because each time you stop, your muscles will come to rest, and it will be more difficult to resume the exercise.
- Due to the previous indication, the movement, although it may begin to slow down, must always remain continuous.
- When you have progressed in your recovery, you can do the frogs at a higher speed and in more significant numbers (up to 50). It is an excellent exercise for cardio, stretching, and toning.
Exercises to strengthen the Achilles tendon
In addition to stretching this area of the body, it is vital to strengthen it to improve its condition and prevent the injury from recurring. Follow these steps to maintain the Achilles tendon :
- Rest the tip of the affected foot on a surface higher than the ground.
- Support yourself with only that leg (the other in flexed suspension).
- Hold on to a tube, table, or cover for better balance.
Exercise to strengthen the Achilles tendon
- Get up by putting your toe to the max
- Then go all the way down, feeling the stretch of the Achilles tendon.
- 10 to 20 repetitions.
- Depending on your condition or severity of tendonitis, it may be appropriate to start the exercise with both legs simultaneously.
- Remember to contract the glutes and the abdominal belt for a better balance and ensure that your body is aligned vertically, leaning slightly forward.
This is a slightly more demanding variant of the previous exercise. Perform the same movement, but lower yourself slowly (takes 8 to 10 seconds to descend) to a full stretch, and then take 1 to 2 seconds to rise to the starting stance on the pointed foot.
It would then be a slow and controlled descent against a fast ascent of the previous version of this exercise. The slow decline provides an activity that favors, firstly, stretching and, secondly, strengthening the legs and, above all, the Achilles tendon.
Perform all these movements progressively, starting gently and then progressing at more incredible speed or complexity, using pain as a measure of your limits and preferably another external observer to ensure their correct performance.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Achilles tendonitis: exercises , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.