What are the Best Exercises for Achilles Tendonitis?

Achilles tendonitis is typically a painful and frustrating condition. As specialist foot doctors, we understand how important it is to find the right exercises to help reduce the pain and promote better healing. Our article will go over the best exercises for Achilles tendonitis, how to perform them, and their benefits.

Best Exercises for Achilles Tendonitis

Exercises for painful achilles tendons can reduce pain, improve functionality, and prevent further injury if done correctly and in a proper environment. Let’s tell you how to do the exercises for achilles tendons in Arizona correctly.

Eccentric Heel Drops

Eccentric heel drops should be performed with the leg straight to target the gastrocnemius muscle and with the knee bent to target the soleus muscle.

1. Stand on a step. Place your feet in a way that your heels hang off the edge.
2. Slowly lower your heels till they reach below the step level.
3. Raise them back up to the starting position.

You should do this exercise 3 sets of 15 reps twice a day. Eccentric heel drops strengthen the tendon and calf muscles and improve tendon resilience.

Heel Raises

1. Stand with your feet hip-width apart.
2. Slowly rise up onto your toes.
3. Lift your heels off the ground.
4. Gradually lower back down to your starting position.

Do these raises in 3 sets of 15 repetitions. Heel raises strengthen your calf muscles and the tendon, helping to build resilience and support for the lower leg.

Seated Heel Raises

1. Sit on a chair. Position your feet flat on the ground.
2. Lift your heels as high as possible.
3. Elevate them from the ground.
4. Slowly lower them back down.

You should do these raises in 3 sets of 15 repetitions. Seated heel raises strengthen the tendon with a reduced load compared to standing heel raises. This feature makes this exercise a suitable option for those who need a gentler exercise.

Ankle Circles

1. Sit down, or lie down, with your leg extended.
2. Rotate your ankle in a circular motion.
3. Move in both clockwise and counterclockwise directions.

You should complete 10 circles in each direction. Repeat this 3 times per leg. Ankle circles increase the range of motion and flexibility in your ankle and tendon. They also promote better overall ankle health.

Foam Rolling

1. Get a foam roller and use it to gently massage the calf muscles.
2. Sit on the floor and place the foam roller under your calf.
3. Roll back and forth over the muscle.

You should do this exercise for 1-2 minutes per calf. Foam rolling reduces muscle tightness and improves blood flow to the tendon. It also helps in recovery and reduces discomfort.

Stretching Exercises for Achilles Tendonitis

Stretching exercises are crucial. Here are some effective stretching exercises for Achilles tendonitis rehabilitation, how to do them, and their benefits:

Towel Stretch

1. Sit on the floor. Then extend your legs.
2. Get a towel and loop it around the ball of your foot.
3. Gently pull the towel towards you. Make sure to keep your knee straight.

You should hold the position for 30 seconds and repeat it 3 times. Towel stretches to stretch the calf muscles and tendon, increase flexibility, and reduce tension and pain.

Standing Calf Stretch

1. Stand facing a wall. Press your hands against the wall.
2. Step one foot back, keep it straight, and bend the front knee.
3. Lean forward until you feel a stretch in the calf of the back leg.

You should hold the position for 30 seconds, then switch legs and repeat. This exercise reduces tightness in the calf and tendon, improves overall flexibility, and prevents further injuries.

Physical Therapy Exercises for Achilles Tendonitis

PT exercises for Achilles tendonitis play a vital role in your recovery and have many benefits. Here are the exercises, how to do them, and their benefits:

Ankle Pumps

1. Sit down, or lie down, with your leg elevated.
2. Point your toes up towards your head, then point them away.

You should repeat this exercise 20 times. It improves blood flow to the tendon, reduces swelling, and enhances your ankle mobility.

Resistance Band Exercises

1. Sit on the floor. Then extend your legs.
2. Loop a resistance band around your foot.
3. Pull the band towards you, flexing your foot.
4. Slowly return to the starting position.

You should repeat this exercise 15 times. It strengthens the muscles around the tendon, promotes flexibility, and helps in the recovery process.

Best Cardio Exercise for Achilles Tendonitis

Swimming is an excellent cardio exercise option for those with Achilles tendonitis. How to do it?

1. Choose a swimming stroke that minimizes ankle strain, such as freestyle.
2. Swim at a comfortable pace, focusing on smooth, gentle movements.

You should aim for 20-30 minutes of swimming. Do it 3 times a week. Swimming is a full-body workout. It can improve your cardiovascular fitness and helps you maintain your overall physical health during recovery.

What is the Best Exercise Equipment for Achilles Tendonitis?

• Resistance bands are practical for strength-building exercises without putting excessive strain on your tendon.
• Foam rollers can massage and loosen your tight calf muscles.
• Balance boards enhance your stability and strengthen your lower leg muscles.
• Orthotic inserts provide support and reduce stress on your tendon during daily activities.

Centers for Therapy Exercises for Achilles Tendonitis in Arizona

With clinics in Gilbert, Scottsdale, Chandler, Mesa & Phoenix, Arizona, Foot + Ankle Specialty Centers offer a comprehensive treatment plan tailored to your needs. Our services include:

• Customized orthotics for precise support.
• Shockwave therapy for faster recovery.
• Advanced imaging for accurate diagnosis.
• Preventive care to avoid recurrence.

Book your treatment session with us today or call us at (480) 741-1945 and start your journey to recovery!

Conclusion

Managing Achilles tendonitis involves a combination of the right exercises, proper technique, and professional guidance. By adding these exercises into your recovery routine, you can alleviate pain, strengthen your tendon, and prevent future injuries.

FAQs

What exercises are bad for Achilles tendonitis?

Activities like running or jumping can aggravate Achilles tendonitis and should be avoided during recovery.

What are eccentric exercises for Achilles tendonitis?

Eccentric exercises involve slowly lowering the heel below a step level, which helps strengthen the Achilles tendon through controlled loading.

What is the best exercise for Achilles tendonitis?

Eccentric heel drops are highly effective for treating Achilles tendonitis as they strengthen the tendon and promote healing.