Achilles tendinopathy exercises

There are a number of exercises you can do to stretch your Achilles tendon. Here are some of the most popular: You can also do this starting on the floor rather than the stair. Repeat 20 times on each foot in a slow controlled manner.

Uploader: Negal
Date Added: 27 October 2013
File Size: 26.69 Mb
Operating Systems: Windows NT/2000/XP/2003/2003/7/8/10 MacOS 10/X
Downloads: 67852
Price: Free* [*Free Regsitration Required]





Unilateral Single Leg Heel Drop: Hold on to a railing or support to help your balance. Stretching Exercises There are a number of exercises you can do to stretch your Achilles tendon.

How Do I Stretch My Achilles Tendon?

This is similar to the bilateral heel drop except it's done on one leg while the other leg is bent. Be sure to do this in a controlled manner 20 times. Here are some of the most popular: Put the front part of each foot on the stair.

You can make it harder exercisws pressing down on your thighs or holding a weight on your thighs.

Page not available

Stand at the edge of a stair or a raised platform that is stable. Check with your doctor to see which are best for you as you recover. This position allows your heel to move up and down without hitting the stair.

Stretch your calf to the point where you feel a strong pull but no pain. Hold the position for 10 seconds, then relax.

Page not available

You can also do this starting on the floor rather than the stair. Place the other leg, with the knee bent, in front of the straight leg and push your hips toward the wall.

Here are some of the most popular:. Place your hands on a wall with one leg straight and the heel to the ground.

Slowly lower your heels. Do not let your heels come off the ground.

Achilles Tendon Stretches & Exercises for Tendonitis and More

Raise up your heel off the ground and slowly lower tendinpathy down. If you're physically active and put a lot of exercjses on your feet and legs, you need to take care of your Achilles tendon.

Do this 20 times a day. Do it in a slow controlled manner. Slowly lift your heels off the ground and slowly lower your heels to the lowest point possible. Repeat 20 times on each foot in a slow controlled manner.

There are a number of exercises you can do to stretch your Achilles tendon. Following are some other exercises you can do, but they should be done under the supervision of a physical acgilles, at least initially, because they could damage the Achilles tendon if they're not done correctly:.

Then switch to the other leg. Following are some other exercises you can do, but they should acjilles done under the supervision of a physical therapist, at least initially, because they could damage the Achilles tendon if they're not done correctly: Sit on a chair and raise your toes up as high as you can without pain.

You can also end up with tendonitis -- a swelling and inflammation of the tendon.

1 thoughts on “Achilles tendinopathy exercises”

Leave a Reply

Your email address will not be published. Required fields are marked *