Achilles Tendonitis Exercises

Achilles tendon is a tendon which connects the calf muscles to the heel. Achilles tendonitis is the irritation, swelling and inflammation of the Achilles tendon. Achilles tendonitis exercises help in curing and preventing Achilles tendon pain.

Symptoms of Achilles Tendonitis
The most common symptoms of Achilles tendonitis are:

• Warm Tendon
• Pain in heel while running or while walking
• Swelling
• The skin around the Achilles Tendon is painful to touch

Achilles Tendonitis Exercises
Here are some of the Achilles tendonitis exercises, which will not only help in curing tendonitis but also will help in preventing it.

Towel Stretch:
This simple Achilles tendonitis exercise can be done by anyone whether you are suffering from tendonitis or not. As the name suggests you will need a towel for this exercise. Sit on a hard floor and spread one of your leg outside, but keep your other leg folded. Now loop the towel around the toes and ball of the spread leg. Then pull the towel towards you, but be careful that you do not bend your knee. You can hold this position for 20-25 minutes. Repeat this exercise 3-4 times.

Calf Stretch:
This exercise will help you release the strain on the tendon. Face a wall and place your hands on the wall at eye level. Take a deep lunge with the back leg heel touching the ground. Place the back leg as though it were slightly pigeon toed. Now slowly push your weight on the wall and feel the stretch on the back leg. Hold this stretch for 20 seconds. Change the legs and repeat the same for the other leg as well. Repeat 3-4 times on each of the legs.

Leg Lift:
This is also called ‘Side-lying leg lift’. Lie on your uninjured side. Keep your body in straight line. Place both the legs on top of one another. Now tighten the quadriceps muscle of the leg on top, then lift the leg off ground to make 45-60 degree angle with the leg below. Again do not bend either of the legs in the knee. Hold the leg in the same position till you count 20 and slowly bring it down. Repeat this exercise 3 times.

Heel Raise:
One of the easiest of the Achilles tendonitis exercises. Take support of a wall or a chair and raise your body and balance all the weight on your toes. Count for 5 counts and slowly come down. Repeat for 5 times. When the pain reduces, you can try bringing only one leg down at a time and balance all the weight on one leg.

Quadriceps Stretch:
Hold a wall or a chair. Stand on the uninjured leg. Hold the foot of the injured leg and slowly pull the heel of the injured leg towards the buttocks. Stay in this position for 15-20 seconds. The stretch is felt in the quadriceps and on the Achilles tendons. Repeat the quadriceps stretch 8-10 times.

Step Ups:
This exercise is similar to heel raises, yet different from it. Stand with your injured leg with the knee bent on a stair. Now lower the other leg and let the heel touch the floor and then straighten the injured leg. Once the knee is straightened lift the uninjured leg off the floor. Repeat this stretch thrice. This stretch should be as many times possible through the day minimum 8-10 times.

We do exert a lot of pressure on the Achilles tendon even when we walk. Therefore it is recommended that everyone should do the Achilles tendonitis exercises immaterial whether you are a sportsperson, an athlete or a regular at the gym or not. It is said Prevention is better than cure. I am sure all of you agree!