Introduction

Achilles tendonitis is a painful condition in the back of the ankle that occurs when the Achilles tendonitis becomes inflamed. It’s usually caused by overuse, but it can also be an underlying condition for someone with another type of foot or ankle problem, such as an injury, chronic bone spurs, or arthritis.

The best way to treat Achilles tendonitis is to stop any activities and treatments that are causing inflammation, such as walking on hard surfaces for too long. Resting your foot and icing your heel will help reduce swelling. In addition to these steps, you should use ice packs on your heel with compression socks and use a cushion to lift your heel when resting. Other ways you can heal Achilles tendonitis include using anti-inflammatory medications.

As this is an inflammatory condition, it will naturally take time for it to heal and get back to normal. However, there are many methods you can use at home to help minimize pain while you wait for the inflammation to settle down. Here are some tips and exercises for strengthening and healing your Achilles tendon.

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Achilles Tendonitis Stretching Tip

For results and relief, regularly stretch your Achilles tendonitis. You should continue stretching even when you don’t feel pain or stiffness anymore. To get the best out of your stretch session, use these tips and keep them in mind;

Know when to stop: Whenever you are stretching, stop immediately you feel minor pain or discomfort, then relax a bit. Don’t force your muscle; if you ever feel sharp pain, stop the whole stretching session immediately

Avoid Bouncing: While stretching, avoid sudden movements or bouncing; as this will worsen the issues with your tendon. Stay calm and relaxed during each stretching session.

Take your time: Whether you are deep into a stretch session or you, starting a new session, or changing positions, do it slowly; so as not to increase the risk of discomfort and injury. Start slowly and you can increase the pace as time goes on.

Keep your heel down: When stretching, especially during the calf stretch; ensure your feet heels are firm on the ground. The Achilles tendon will not stretch properly if the heels are lifted

Stretches for the Achilles Tendonitis

Heel Drop

These are Achilles tendonitis stretches that can be done on the stepladder or a staircase. This step should be done with the injured leg. Ensure to follow these steps to get the best out of it:

1. Hold the railings of the ladder or staircase firmly.
2. Carefully put the ball of your foot on the edge of the last step.
3. Allow your other foot to relax while your injured heel drops down.
4. Hold still for 30 seconds; repeat this task in 3 reps

Runner’s Stretch

An inflamed Achilles tendon can tighten and cause pain in the feet. The runner’s stretch will provide relief by loosening the tendon.

1. Place your hands on the wall at an eye-level
2. Place the leg you want to stretch behind you. Ensure your heel stays on the floor and point your toe to the front on a straight line
3. Keeping your back leg firmly straight, bend your other knee toward the wall.
4. Lean toward the wall until you can feel your calf is stretched. Don’t lean too much to avoid pain.
5. Hold still for 30 seconds; repeat in 3 reps

Wall-to-toe Stretch

The wall-to-toe stretch is an alternative if the runner’s stretch makes you feel pain in your shoulder. This method puts less pressure on the body. The Wall-to-toe Stretch exercise helps mobility by reducing stress on the Achilles tendon. Ensure to follow these steps to get the best out of it:

1. Stand facing the wall and place your un-injured toes up against the wall; the higher your toe, the deeper the stretch.
2. Ensure your injured heel is firmly on the floor; then lean forward.
3. Hold still for 30 seconds; repeat in 3 reps

Calf Strengthening Exercises

To reduce stress on the tendon and prevent more issues, it is important to strengthen your heel and calf muscles by doing calf strengthening exercises.

Resistance Band Calf Exercise

This exercise strengthens the muscles by forcing them to work against resistance.  Ensure to follow these steps to get the best out of it:

1. Extend your legs straight out in your front while sitting on the floor or bed.
2. Put a resistance band around the ball of the foot of your injured leg, bend your knees slightly, and hold the end of both bands with your hands
3. Pull the band to flex your foot towards you
4. Pause, release, and point your foot away from you.
5. Repeat in 3 sets of 15 to 20 reps

Seated Heel Raises

While seated, practice this exercise to strengthen and provide support for the Achilles tendon. Ensure to follow these steps to get the best out of it:

1. Place your feet shoulder-width apart while sitting on the edge of a bed or a chair
2. Lift your heels as high as possible, pause, then slowly dropped them
3. Repeat in 25 to 30 sets, 5 to 6 times daily.

Standing Heel Raise

This is an alternative to the seated heel raises exercise. Ensure to follow these steps to get the best out of it:

1. Place your feet shoulder-width apart while standing. Hold a chair for support
2. Lift your heels as high as possible, pause, then slowly dropped them
3. Repeat in 25 to 30 sets, 5 to 6 times daily.

Conclusion

Exercises are the best option to help strengthen your calf and heel. Also, it helps to speed up the healing process and improve mobility by loosening up the tendon.

Before any exercise, talk to your doctor. Remember to rest and limit activities during recovery. If after these exercises nothing changes, seek medical attention.

Photo by Scott Broome on Unsplash