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Therapeutic exercises for Achilles Tendonitis

Therapeutic exercises for Achilles Tendonitis

If you are physically active and put a lot of pressure on your feet and legs, you need to care for your Achilles tendon.

Although it can withstand a lot of pressure, such as running and jumping, the Achilles tendon ruptures if overused, especially without proper warm-up or stretching. You can also end up with tendonitis—a swelling and inflammation of the tendon.

Most patients experiencing symptoms of Achilles tendonitis can benefit from physical therapy treatments or a physical rehabilitation program. In this blog, we will discuss some of the exercises commonly used in physical therapy or physical rehabilitation programs. As always, consult your doctor about the suitability of any exercises for your specific condition.

 

Eccentric Exercise Program: Stretching and Strengthening Exercises for Achilles Tendonitis Rehabilitation

The eccentric exercise program is designed to slowly increase the stress that goes through your tendon in a controlled way; these exercises should slowly reduce swelling and pain.

Eccentric exercises can take 3 to 6 months to improve your symptoms significantly, but sometimes this can happen more quickly. Regularly attending physical therapy or physical rehabilitation sessions will help ensure that you have a speedy recovery.

Approximately 70% of people can return gradually to their sport or activities at around 3 months. Unfortunately, there are no instant cures for this condition, but doing your rehabilitation exercises regularly will help.

Each phase of these strengthening exercises should be done daily with straight and bent legs, and stand facing a wall for stability if needed.

Phase 1

Tiptoes on both legs with straightened legs: Stand on both feet shoulder-width with straightened legs. Use your good leg to rise onto tip-toes. Keeping both feet on the floor and knees straight, lean forward, transfer your weight to the other leg, and lower yourself, using your good leg to help if needed. Repeat. Do 3 sets of 15 repetitions twice daily.

Tiptoes on both legs with knees bent: Stand on both feet with a slight bend in your knees. Use your good leg to rise onto tiptoes. Keeping both feet on the floor, transfer your weight to your other foot, and slowly lower yourself, using your good leg to help if needed. Repeat. Do 3 sets of 15 repetitions twice daily.

Phase 2

Tiptoes on one leg, with leg straight: Stand on both feet with straightened legs. Rise onto tip-toes with your good leg. Transfer your weight to your bad leg, lift your good leg, and lower yourself. Repeat. Do 3 sets of 15 repetitions twice daily.

Tiptoes on one leg with the knee bent: Stand on both feet with knees slightly bent. Use your good leg to rise onto tiptoes. Transfer your weight to your bad leg, lift your good leg, and lower yourself. Repeat. Do 3 sets of 15 repetitions twice daily.

Phase 3

Heel drops over the edge of a step with leg straight: Stand on both feet with heels over the edge of a step and straighten your legs. Rise onto tip-toes with your good leg. Transfer your weight to your affected leg and lower yourself. Repeat. Do 3 sets of 15 repetitions twice daily.

Heel drops over the edge of a step with the knee bent: Stand on both feet with heels over the edge of a step and knees slightly bent. Rise onto tiptoe with your good leg. Transfer your weight to your affected foot and lower yourself. Repeat. Do 3 sets of 15 repetitions twice daily.

Exercises for achilles tendonitis rehabilitation

More About Achilles Tendonitis

Achilles tendonitis is a condition that causes pain in the calf muscle or heel due to inflammation of the Achilles tendon.

The Achilles tendon is a thick, fibrous structure that connects your calf muscles to your heel bone.

Sometimes, Achilles tendonitis is also called Achilles tendinopathy, but these two conditions are not the same.

Achilles tendinopathy is the degeneration and damage of collagen in the tendon. It develops when Achilles tendonitis becomes chronic.

Other conditions affecting the area include Achilles tendinosis, micro-tears in the tendon, and in severe cases, an Achilles tendon rupture, a partial or complete tear in the tendon.

These conditions are more likely to develop if Achilles tendonitis does not undergo treatment.

 

How Common is Achilles Tendonitis?

Achilles tendonitis most commonly affects runners who have suddenly increased the intensity or duration of their routines. It's also common among middle-aged people who play sports, such as tennis or basketball, only on the weekends.

 

What are the Risk Factors for Developing Achilles Tendonitis?

These things may make you more likely to get an Achilles tendon injury:

  • Wearing high heels, which can stress the tendon.
  • Having "flat feet," also called fallen arches. This means that when you take a step, the impact causes the arch of your foot to collapse, stretching the calf muscles and tendons.
  • Leg muscles or tendons that are too tight.
  • Having bone spurs.
  • Adding time to your exercise routine or doing a more intense activity.
  • Starting a new type of range of motion exercise.
  • Wearing shoes that don't fit well or aren't suitable for your physical activity.
  • Working out on uneven surfaces.
  • Taking medicines called glucocorticoids or antibiotics called fluoroquinolones.
  • Having a chronic condition that can weaken your tendon and muscles, like rheumatoid arthritis, lupus, gout, or diabetes.

 

Common Symptoms Associated with Achilles Tendonitis

Common signs of Achilles tendonitis include:

  • Achilles pain and muscle stiffness every morning
  • Pain along the tendon or the back of the heel or calf muscle that becomes worse with activity
  • Severe pain the day after exercising
  • Thickening of the Achilles tendon
  • Bone spur formation
  • Swelling that is present all the time and worsens throughout the day or with activity
  • Pain on the back leg or heel when wearing shoes

If you are experiencing a sudden pop in the back of your calf or heel, you may have torn your Achilles tendon. Consult your doctor right away if you think you have torn your Achilles tendon.

 

Benefits You'll Get from Treatment at Palm Wellness Center for your Physical Rehabilitation Sessions

Physical rehabilitation treatments at Palm Wellness Center provide patients with a strong base to build up their recovery. We help our patients to achieve better health and improve their physical condition through physical rehabilitation sessions.

Here are the general benefits you may receive from our physical rehabilitation sessions:

  • Improve and restore physical function.
  • Prevent the loss of function and future injuries.
  • Enhance your functional capabilities and speed your return to usual activities.
  • Prevent and decrease impairment and disability.
  • Feel better and be more physically fit.
  • Exercise safely.

Our professional doctors and therapists at Palm Wellness Center will guide you through the proper and safe rehabilitation program to control pain, and promote a faster treatment, a more effective healing process, and full recovery.

If you are experiencing pain in your calf muscle and ankle, contact us to schedule your physical examination appointment with the board-certified physicians at Palm Wellness Center to know your treatment options.

Rehabilitation varies in every case. Schedule your physical therapy appointment with your healthcare professional at Palm Wellness Center at (813) 443-5370 or visit our website at www.palmwellness.center.

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