4 Easy Exercises for Fixing Achilles Heel

The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel.

Almost all the force generated while running is transmitted by the Achilles tendon, and this force can be as much as three times your body weight. The Achilles tendon is prone to injury in many runners, but particularly for those who do a lot of speed training, uphill running, or use a forefoot striking style. Achilles tendon injuries account for 5-12% of all running injuries.

What is the Achilles Tendon?

Common injuries of the Achilles Tendon

The most common type of Achilles injury is paratenonitis. Paratenonitis is an inflammatory reaction to the outer sheaths of the cells surrounding the tendon and this causes a visible lump. If you continue running with this injury, the lump will increase in size and eventually become painful enough to not allow you to even walk with ease.

The first thing you need to do with an Achilles tendon injury is to stop running for 10 days and try and reduce the swelling in the region with ice-packs. Other exercises such as cycling and cross-training are fine, but you must definitely avoid swimming as it can tighten your Achilles tendon.

If hurt, you must definitely avoid swimming as it can tighten your Achilles tendon.

4 Easy Exercises for Fixing Achilles Heel

In order to prevent Achilles heel tendonitis and in an attempt to fix the problem, we are going to list 4 very simple exercises that you can do at home. These strengthen your foot and work the muscles in a manner that will ensure lesser injuries in the years to come.

runnics-tendon-de-aquiles-ejercicios

1. Toe Stretch 

  • Sit on a chair and extend your affected leg so that your heel is on the floor.
  • With your hand, reach down and pull your big toe up and back (toward your ankle and away from the floor).
  • Hold the position for at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, up to 5 sessions a day.

2. Calf-Plantar Fascia Stretch

  • Sit with your legs extended and your knees straight.
  • Loop a towel or yoga band around the leg to be stretched. Position the towel so that it goes around your foot just under the toes.
  • Hold each end of the towel in each hand, with your hands positioned above your knees.
  • Pull back with the towel so that your foot stretches toward you.
  • Hold the position for at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, up to 5 sessions a day.

3. Calf Stretch

  • Place your hands on a wall for balance. You can also do this with your hands on the back of a chair, a countertop, or a tree.
  • Step back with your left leg. Keep the leg straight, and press your left heel into the floor.
  • Press your hips forward, bending your right leg slightly. You will feel the stretch in your left calf.
  • Hold for at least 15 to 30 seconds.
  • Repeat 2 to 4 times for each leg.

4. Stair Stretch

  • Stand with the balls of both feet on the edge of a stair or curb or any raised flat surface with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance.
  • Keeping your affected leg straight slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be on the other leg.
  • Hold this position for at least 15 to 30 seconds.
  • Repeat 2 to 4 times a session, up to 5 times a day or whenever your Achilles tendon starts to feel tight.

These exercises will help you to run without injuries, staying healthy and running strong!

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