If you have Achilles tendonitis, or inflammation of your Achilles tendon, you can do stretches to help recovery.
Achilles tendonitis is usually caused by intense and excessive physical activity. Symptoms include tightness, weakness, discomfort, and limited range of motion.
Sometimes, Achilles tendonitis is called Achilles tendinopathy, but the two conditions aren't the same. Achilles tendinopathy is the degeneration and damage of collagen in the tendon. It develops when Achilles tendonitis becomes chronic.
Other conditions that can affect the area include Achilles tendinosis, or micro-tears in the tendon, and an Achilles tendon rupture, a partial or complete tear. These conditions are more likely to develop if Achilles tendonitis isn't treated.
To speed up healing and improve mobility, try these Achilles tendon stretches.
When the Achilles tendon is inflamed, it can tighten and cause discomfort. The runner's stretch, or calf stretch, will provide relief by loosening the tendon.
To do this exercise, you'll need a wall or other support, such as a chair.
If it hurts to straighten your leg, try a runner's stretch with bent knees. Start closer to the wall and bend your back knee until you feel a stretch. Hold for 30 seconds and repeat three times.
The toe-to-wall stretch is ideal if the runner's stretch makes your shoulders uncomfortable. It places less pressure on the upper body. Like the runner's stretch, this exercise helps mobility by reducing stress on the Achilles tendon.
Follow these steps with the leg that's causing discomfort.
Another Achilles tendon stretch is the heel drop. You can do it on a staircase or stepladder. If you want to use a stepladder, make sure it's locked in position.
Do this stretch with the leg that has an Achilles tendon issue.
If you have trouble balancing, do this exercise under supervision of a healthcare professional.
For optimal relief, stretch your Achilles tendon regularly. You should continue to stretch even when you don't feel stiff or sore.
To get the most out of each stretch, keep these tips and tricks in mind:
Stretching is just one part of Achilles tendonitis recovery. Your doctor may also tell you to rest, apply ice packs, and wear heel lifts in your shoes.
Generally, you should avoid running and jumping activities until you don't have any symptoms.
When you're ready to exercise, do it slowly. Start at 50 percent of your original level. If you can exercise without pain, increase your activity by up to 20 percent each week.
Depending on your symptoms, you might be able to stretch in the early stages of Achilles tendonitis.
It's best talk to a doctor or physical therapist before doing any type of Achilles tendon stretch or exercise. If they understand your condition they can offer expertise and confirm useful exercises.
You can also do exercises to strengthen your calf and heel muscles. These muscles are attached to your Achilles tendon, so it's important to keep them strong. It will reduce stress on the tendon and prevent future problems.
Doing muscle strengthening exercises will also make your Achilles tendon stronger.
During seated heel raises, the muscles in your calves work together to lift your heel. This improves strength and provides support for the Achilles tendon.
If it feels comfortable, you can do heel raises while standing up. This variation also engages the muscles attached to your Achilles tendon.
You can also use a resistance band to tone your calf and heel muscles. This exercise strengthens these muscles by forcing them to work against resistance.
Start with a light resistance band. As your tendon gets stronger, you can use a thicker band with more resistance.
If you have Achilles tendonitis or other Achilles tendon issues, you can do stretches to help recovery. These moves improve mobility by loosening up the tendon.
Strengthening exercises can also tone the calf and heel muscles attached to the tendon. The stronger the muscles, the less stress will be applied on the tendon.
Talk to your doctor before doing Achilles tendon stretches and strengthening exercises. During recovery, it's important to rest and limit activity. Your doctor can explain the safest way to return to your normal routine.
If your Achilles tendon doesn't get better, seek medical attention.