Now we are onto part 3 of the Achilles Tendonitis Injury and Exercise Report where we will focus on Exercises for Achilles Tendonitis.
I really thank you so much for reading this.
If you missed part 1 and part 2, here they are:
Now off to part 3.
Treatment and Management of Achilles Tendonitis
Acute Achilles Tendonitis
Movements to Avoid
Acute injury involving the Achilles tendon is often effectively managed with conservative treatment.
It is recommended to take a break from activities that involve repetitive and forceful plantar flexion (Coming onto the toes).
Resting can bring about positive effects to the injured tendon. Many times this is enough to do the trick.
If you are an athlete and you want to maintain your fitness level, the best solution is to cut back the intensity of your training and modify activities that involve hill work and speed work. If you are training twice a day, you may change it to once a day. You can also take one or two days off between training sessions per week to maintain your form. You might shift focus of your training program to activities that decrease the amount of plantar flexion.
The Use of Ice
Application of cold compressions to the affected area is also important. With acute Achilles tendonitis involving inflammation, it is important to control and decrease that inflammation.
Ice or cold compressions are usually applied 10 to 20 minutes to reduce inflammation, control pain and swelling. Ice is applied every two hours for 48 to 72 hours during the initial injury.
Keep in mind not to apply ice directly onto your skin. You can wrap ice cubes in a towel to avoid skin damage.
Application of compression wraps may also help in providing support to the injured tendon during walking or running. It also helps in relieving swelling.
Before applying, ensure that your skin is dry and clean. Apply a wide, firm and elastic compression bandage to cover your ankle and lower leg. Begin by wrapping around all the toes, around the foot and then the ankle.
Application of compression wraps is a useful thing to do during acute injuries, but you must ensure that it is correctly done. It must comfortably wrap around your foot and ankle. Wrapping it too tight can slow down the process of tissue healing.
Other Things You Can do
Elevation of the affected leg drains the excess fluids, helps relieve swelling and assists in decreasing pain.
Pain and anti-inflammatory medications maybe something that helps with inflammation during the initial stages of your injury.
Chronic Achilles Tendoninitis or Tendinosis
The treatment for chronic Achilles tendinitis is quite similar to acute tendinitis, although it is significantly less responsive to intake of non-steroid anti-inflammatory medications and ice applications. The exercises to perform are different.
Orthotics and Foot Biomechanics
Structural deformities involving the foot may be a risk factor of Achilles tendonitis.
Overpronation, a condition where the foot flattens out, can add a great amount of stress or load to the tendon.
Looked at your shoes to see if they are overly worn out and getting a proper fitting set of new shoes will help with your Achilles tendonitis.
An operative treatment may be considered if the symptoms continue to disrupt your normal routines despite 6 to 12 months of conservative treatment.
Without a doubt, incorporation of appropriate exercises into your treatment regimen can help protect the Achilles tendon from further damage or progression.
In mild cases of acute tendinitis, conditioning may be maintained by modifying your exercises and activities. Cross training, swimming, biking and aqua jogging are recommended (Gottschlich et al., 2009). Again, make sure to avoid activities that require repetitive and forceful plantar flexion.
Include calf strengthening exercises into your exercise program. This is essential.
These exercises will not only provide better support to the Achilles tendon but they may also stimulate the production of type 1 collagen fibers, improving the tendon’s strength and endurance to stress.
After pain has subsided, calf stretches are recommended. These exercises should be done with the knee both in extension and flexion to stretch the gastrocnemius and soleus muscles, respectively.
Recommended Exercises for Achilles Tendonitis
Achilles Tendonitis Stretch
Achilles Tendon Calf Raise
Achilles Tendon Single Leg Calf Raise
If you are looking for an exercise program to help you with your Achilles Tendonitis, I would suggest this one:
Rick Kaselj, MS
Here are some of the other Injury and Exercise Reports that I have done in the past:
Here are some other articles that may interest you relating to Achilles Tendinitis:
- Part 1 of Achilles Tendonitis and Exercise
- The Rise of Tendinosis
- How Olive Oil and Candle Light Can Help with Achilles Heel Tendonitis
- The Best Hiking Stretch to Prevent Ankle & Knee Injuries – Heel Drop
Here is another video related to Achilles Tendinitis:
Heel Drop Exercise