Achilles tendonitis exercises

Achilles tendonitis or Achilles tendinitis is a disorder or injury in which tendon damage happens during excessive physical activity. Key symptoms include tightness, discomfort, pain in the tendon area, and limited mobility. 

Some other conditions affect the tendon area as Achilles tendinosis (microtears in the tendon) and Achilles tendon rupture (partial or complete). These conditions are more likely to develop when Achilles tendonitis is not manageable.

If you neglect the pain and symptoms, they will affect your mobility and function in any condition. To promote healing and speed up your mobility, try the following Achilles tendonitis exercises and stretches recommended by The American Academy of Orthopaedic Surgeons and the National Health Service.

We recommend that these exercises and stretches must be carried out under the supervision of physical therapists.

Exercises for Achilles tendonitis

1. Tiptoes

Perform the following steps for this exercise.

• Stand on both feet with straight legs.
• Use your injured leg to rise on tiptoe.
• Transfer the weight across to the affected leg keeping both feet on the floor. You can use your good legs for support if necessary.
• Repeat steps 1 to 3. Aim for three sets of 15 repetitions if the symptoms and pain are mild. If the pain is more, you can perform two sets twice a day.

2. Bilateral heel drop

Perform the following steps. 

1. Stand on the edge of the raised platform, for example, the bottom step of a staircase.
2. Carefully adjust yourself such that only the first half of each foot is on the step, and you should be comfortable moving heels up and down without touching them on the ground.
3. Comfortably rise on the tiptoes and then lower them as far as possible.
4. Repeat steps 1 to 3 a minimum of 15 times.

3. Single heel drop

Single heel drop is similar to bilateral heel drop only difference is that the person’s weight is on one leg. A person should only attempt this exercise when comfortable with a bilateral heel drop.

Achilles stretching exercises

You should be careful while performing stretches for Achilles tendonitis, also known as Achilles stretches, and only perform under the supervision of a physical therapist if you find it difficult or uncomfortable.

1. Runner’s stretch

• To do this stretch, start by standing in front of a wall with your hands at eye level.
• Then take the leg you want to stretch back, making sure your heel stays on the ground, and keep your toes pointing forward.
• Bend your other knee towards the wall while keeping your back leg straight.
• Finally, slowly lean your body into the wall.
• Hold for 30 seconds and repeat from the start.

2. Toe-to-wall stretch

Toe-to-wall stretch is perfect for people who feel uncomfortable while performing runner’s stretch. This stretch aid in mobility by reducing the stress on the tendon.

Perform the following steps for this stretch.

• Position yourself facing the wall with your toes pressing against it. The higher the placement of your toes, the further you will be able to stretch.
• Lean forward, ensuring that your heel remains in contact with the floor.
• Your other leg should be extended behind you, your toes pointing forward, and your heel in contact with the ground.
• Maintain this position for the duration of your stretch.

Stretching tips 

To get maximum benefits from stretching, you can follow the tips.

• Be in your comfort zone and take your time
• Avoid sudden movements and bouncing 
• Always keep your heel down while stretching 
• Always stop if you feel uncomfortable while stretching.

Calf strengthening exercises

The calf muscle is attached to the tendon; hence it is vital to perform exercises for calf strengthening. These exercises will help to reduce stress on the tendon.

1. Seated heel raises 

During this exercise, the muscle in your calf works together to lift the heel, reducing stress and strengthening the tendon. Perform the following steps.

• Position yourself on a chair, feet shoulder-width apart. 
• Elevate your heels as high as you can, hold for a moment, and then slowly lower. 
• Perform 5-6 sets of 20-25 repetitions daily.

2. Standing heel raises 

This exercise is similar to the seated heel raises exercise; you have to perform it while standing. The advantage of this exercise is it engages the muscle attached to your tendon.

3. Resistance band calf exercise 

This exercise helps to work your calf muscle to work against resistance, thus strengthening it. You can use a resistance band in this exercise. You can start with a light resistance band. Once your muscle is used to resistance, you can then use the thicker band. Perform the following steps.

• Position yourself on the floor, extending your legs directly in front of you. 
• Secure a resistance band around the ball of the foot you wish to stretch, bending your knee slightly. 
• Grasp both ends of the band with your hands. 
• Gently pull the band to flex the foot towards you. 
• Pause for a moment, then release and return the foot to its original position pointing away from you. 
• You can repeat the exercise according to your comfort.

Returning to day-day activities

Until and unless the Achilles tendonitis symptoms are gone, you should avoid activities like running, jumping, and lifting. If you feel you are ready for the daily exercise, start gradually, increasing the intensity by 20% each week. If the symptoms are mild you might be able to do stretching in the early stages of Achilles tendonitis.

It is always recommended that you should consult your physiotherapist before performing any exercises or stretching for Achilles tendinitis. Based on the symptoms and pain level they might suggest exercises best for you.

Conclusion 

If your symptoms and pain suggest you have Achilles tendinitis, you may perform the above-mentioned exercises and stretching to help in mobility and promote healing. Regularly performing strengthening exercises can help to build tone in the calf and heel muscles which are connected to the Achilles tendon. The greater the muscle strength, the less strain will be placed upon the Achilles tendon. You can get free teleconsultation from our expert doctors once you order medicine on our online pharmacy – Truemeds or you can also download our Truemeds app. You can avail of branded as well as generic medicines by uploading your prescription on Truemeds. When placing an order for medicines online, you may save more money by selecting alternative or generic medicine advised by Truemed’s expert doctors. You can also save up to 72% on your purchase and get free home delivery* pan India.

Disclaimer- The information given in this article is true to our best knowledge, still, we will recommend that you should consult your physiotherapist before performing any exercise or stretching mentioned in this article.

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