The Best Achilles Tendonitis Exercises & Stretches You Can Do At Home
Consider the case of a 35-year-old runner who develops Achilles tendonitis after suddenly increasing their weekly mileage. If you find yourself in a similar situation, you’re likely looking for ways to alleviate the pain and inflammation without relying on invasive treatments.
By incorporating a targeted exercise program into your daily routine, you can facilitate recovery and reduce the risk of future injury.
But what specific exercises and stretches are most effective for managing Achilles tendonitis at home? Understanding the causes and symptoms of the condition is essential to developing a thorough treatment plan.
Causes of Achilles Tendinopathy
Several factors contribute to the development of Achilles tendonitis, primarily driven by repetitive stress and overuse:
- This can occur when you suddenly intensify physical activity or consistently subject the tendon to excessive strain.
- If you're an athlete or an avid runner, you may be particularly prone to this condition, especially if you've increased your training intensity or duration without adequate rest and recovery.
- Your footwear choices can also put you at risk; poorly fitted or worn-out shoes can exacerbate stress on your tendon.
- Additionally, your running technique can play a significant role in developing Achilles tendonitis.
- Abnormal stress patterns on the tendon from flat feet or high arches can contribute to its degeneration.
Ignoring early symptoms can lead to chronic conditions, such as Achilles tendinopathy, which can further complicate treatment and recovery.
While incorporating Achilles stretches and exercises for Achilles tendonitis into your routine can help alleviate symptoms, understanding the root causes of the condition is essential for effective prevention and management.
The Best Stretching Exercises for Achilles Tendonitis
Now that you understand the causes of Achilles tendonitis, you can begin incorporating targeted stretches into your routine to alleviate symptoms and prevent future injuries, starting with exercises that focus on the calf muscles and Achilles tendon. Effective achilles tendon stretches can help you regain flexibility and reduce pain.
| Exercise | Description | Duration |
|---|---|---|
Standing Calf Stretch | Press palms against a wall, bend one knee, and keep the other leg straight. While keeping heel on ground, continue to bend knee to feel increased stretch. | 30 secs |
Seated Towel Stretch | While sitting on the ground, loop a towel around your foot ball and gently pull back. | 30 secs |
Heel Drop Stretch | Stand on a step, rise onto toes, and lower heels below step level. | 30 secs |
Toe-to-Wall Stretch | Place your toes against a wall and lean forward, keeping your heel on the ground. | 30 secs |
Foam Stretch Roller | Massage calf muscles with a foam roller. | 1 - 2 mins |
Consistently practicing these exercises will help you manage Achilles tendonitis symptoms. To maximise the effectiveness of these stretches and prevent further injury, ensure that you maintain proper form.
By incorporating these simple yet effective stretches, you can take the first step towards recovery and a life free from Achilles tendonitis pain.
Strengthening Exercise for Achilles Tendinitis Relief
As you progress through your recovery, incorporating strengthening exercises into your routine 2-3 times a week can help improve calf strength, alleviate stress on the Achilles tendon, and ultimately reduce the pain associated with tendonitis:
Exercises such as heel raises are effective at strengthening the calf muscles, which in turn reduces stress on the Achilles tendon.
Here is a great video tutorial from Ohio State Wexner Medical Center on how to perform a range of different heel raise exercises to build calf strength:
You can also perform eccentric exercises, such as bilateral and unilateral heel drops, which strengthen the Achilles tendon by lengthening the muscle under tension.
To better understand this valuable Achilles Tendinopathy exercise, please watch this short video tutorial from Sports Injury Clinic:
To add more resistance to your exercises, consider using resistance bands during ankle movements. Aim for 3 sets of 10-15 repetitions.
Here is another great video tutorial for you to get a good understanding of how to perform these exercises from TSAOG Orthopaedics & Spine:
Additionally, practicing seated toe taps can improve ankle mobility and engage the calf muscles, contributing to a gradual recovery from Achilles tendonitis.
Here is a useful video tutorial from All Around Rehab to demonstrate how you can properly perform this exercise at home:
Remember to perform these exercises consistently, ideally 2-3 times a week, to foster long-term strength gains and reduce the risk of re-injury.
Preventing Achilles Tendonitis
To significantly reduce your risk of developing Achilles tendonitis, you can take proactive steps by incorporating key prevention strategies into your training regimen:
- You'll want to start by gradually increasing your physical activity levels by no more than 10% per week to minimise the risk of overuse injuries.
- Strengthening your calf muscles through targeted exercises will also help reduce stress on the Achilles tendon and prevent injuries.
- Strengthening your calf muscles through targeted exercises will also help reduce stress on the Achilles tendon and prevent injuries.
- Strengthening your calf muscles through targeted exercises will also help reduce stress on the Achilles tendon and prevent injuries.
- Finally, including rest days in your exercise regimen will allow for recovery and prevent overuse, which can lead to Achilles tendonitis.
When to Seek Professional Help
If you’re experiencing persistent discomfort or severe pain in your Achilles tendon, it’s essential that you know when to seek professional help to prevent further injury and ensure proper treatment.
Sudden, severe pain in the back of your heel or lower leg warrants an immediate consultation with a podiatrist, as it may indicate a potential tear or rupture. Additionally, if you’ve been experiencing gradual pain that worsens over time, particularly after exercising, it’s vital to have a professional evaluation to determine the cause and develop an effective treatment plan.
Persistent swelling, tenderness, or cracking noises during ankle movement also signal the need for expert advice. A podiatrist can provide a tailored treatment plan and exercises to prevent further injury.
Seeking help early on can prevent long-term damage and reduce the risk of complications. Recognising the signs and symptoms that require professional attention can help you take a proactive approach to managing Achilles tendonitis and maintaining freedom from pain and discomfort.
Summing It All Up...
As you wrap up your at-home exercise routine, remember that consistency is key to taming the Achilles tendonitis beast.
Regularly releasing the power of stretches and strengthening exercises, you’ll be harnessing the tools to alleviate pain, improve mobility, and fuel your recovery.
Don’t let Achilles tendonitis hold you back—stay on track, and you’ll be sprinting towards a healthier, happier you in no time.
You don’t need to put up with Achilles Tendinitis any longer. Our team of experienced Physios have the education and experience to get you moving pain free again.
Take control today by booking in online or call us today on (03) 8104 9270 to get this issue sorted once and for all.
Rosanna Physiotherapy
Rosanna Physio has been serving the people of Rosanna and its surrounding suburbs since 1989. We have the experience and education to effectively treat any muscle or joint injury that requires expert physical therapy care.
References and further reading:
If you would like to know more about gluteal tendonitis, please feel free to click on the links below to read more from the sources we referenced to write this blog:
