Top 5 Exercises for Achilles Tendinopathy
Achilles tendinopathy is characterised by chronic pain (and often swelling) in the Achilles tendon, the large tendon that connects the calf muscles to the heel bone. Despite the fact that the condition is frequently treatable with physiotherapy, rest, and other conservative treatments, it may not improve in some cases. This is due to the fact that several factors can contribute to Achilles tendinopathy, and addressing them can be challenging.
Overuse is one of the primary causes of Achilles tendinopathy. When the tendon is overworked or overstretched, it can become painful and chronic. This condition can be difficult to treat because the cause of the overuse is frequently difficult to determine. It could be caused by running, dancing, or any other activity involving repetitive ankle movement. Without reducing the stress on the tendon, it is unlikely to recover quickly.
Lack of flexibility is another factor that can contribute to Achilles tendinopathy. When the calf muscles and Achilles tendon are tight, it can increase the strain on the tendon and make it difficult for it to heal and recover. Stretching and flexibility exercises are essential for enhancing the flexibility and range of motion of the calf muscles and Achilles tendon, which can reduce pain and enhance overall function.
We also know that weak strength in the Achilles tendon is likely to be an underlying issue, and when too much load is placed on the tendon, it just cannot cope with the load due to this lack of strength in the tendon. Hence strengthening exercises are very important, including both eccentric exercises and concentric exercises.
In some cases, if the underlying cause is not treated, Achilles tendinopathy may not improve. Unresolved Achilles pain can be investigated further, usually by an ultrasound scan or MRI scan. There are more invasive treatments too, such as steroid injections, or Ostenil injections. We perform both of these injections at Surrey Physio. Another good alternative to injections is shockwave treatment.
But let’s look now at our top five exercises for the Achilles:
1.Ice to the Achilles: Place an ice pack or pack of frozen peas over your Achilles to reduce inflammation and pain. Make sure you wrap the ice in a thin towel so its not too cold.
2. Eccentric Calf Exercise part 1: Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heel downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your leg straight during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy.
3. Eccentric Calf Exercise part 2: Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. We will assume the leg you are trying to strengthen is your left leg (the injured side). Lift your left leg off the step, and go onto your toes on your right leg. Now place your left foot beside the right, and place all your weight on your left leg. Drop your heel downwards below the level of the step. Use your right leg (non-injured leg) to lift yourself back to the start position. Make sure you keep your knee bent during the exercise. This exercise can help strengthen the calf muscle and may be useful for treating Achilles tendinopathy.
4. Calf Heel Raise: Stand upright on one leg. Slowly raise up onto your toes, and control the movement back down. Hold on to a wall or table for support. This exercise will strengthen the calf muscle and ankle joint.
5. Heel Drop Calf Stretch on Step: Stand with your toes on the edge of a step or a box. Hold onto something stable for support if required. Drop your heels downwards. You should feel a stretch just below the back of your knee, in the calf (this part of the calf is known as the gastrocnemius).
Finally, it is important to note that Achilles tendinopathy can be a chronic condition and may not improve with treatment. Even if the condition is treated, it may take months for the pain and inflammation to subside. It is important to stay persistent and follow the treatment plan recommended by your physio or osteopath in order to reduce the pain and improve your overall function.
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There is additional information here: https://www.rehabmypatient.com/ankle/achilles-tendinopathy