As a podiatrist, I understand the frustration and discomfort that Achilles tendonitis can bring into your life. Whether you're a seasoned athlete or someone who enjoys a brisk walk, the pain and stiffness in the back of your heel and ankle can be debilitating. Fortunately, there are several home exercises and stretches you can incorporate into your daily routine to help alleviate symptoms and promote healing. Let's delve into some effective techniques.
Calf Stretch
This simple yet powerful stretch targets the calf muscles and the Achilles tendon. Stand facing a wall with your hands resting against it for support. Extend one leg behind you, keeping it straight, and bend the other leg slightly at the knee. Lean forward, keeping your back heel flat on the ground, until you feel a gentle stretch in your calf and Achilles tendon. Hold the stretch for 30 seconds, then switch legs. Repeat this stretch several times throughout the day.
Towel Stretch
Sit on the floor with your legs extended in front of you. Loop a towel around the ball of one foot, holding onto the ends with both hands. Gently pull the towel towards you, keeping your knee straight, until you feel a stretch in your calf and Achilles tendon. Hold the stretch for 30 seconds, then release. Repeat on the other side. Perform this stretch several times a day to improve flexibility and reduce stiffness.
Eccentric Heel Drops
Eccentric exercises have been shown to be particularly effective in treating Achilles tendonitis. Stand on the edge of a step or a sturdy platform with your heels hanging off the edge. Rise up onto your tiptoes, then slowly lower your heels below the level of the step, allowing your calf muscles and Achilles tendon to stretch. Use your unaffected leg to help you return to the starting position, then repeat the movement with the affected leg. Aim for 3 sets of 15 repetitions, gradually increasing the intensity as tolerated.
Toe Raises
Toe raises help to strengthen the muscles in the calf and the Achilles tendon. Stand with your feet hip-width apart and your hands resting on a stable surface for balance. Slowly rise up onto your tiptoes, lifting your heels off the ground as high as you can. Hold the position for a few seconds, then lower your heels back down to the ground. Perform 3 sets of 15 repetitions, gradually increasing the number of repetitions as you build strength.
Ankle Alphabet
This simple exercise helps to improve ankle mobility and flexibility. Sit in a chair with your feet lifted off the ground. Imagine that your big toe is a pencil and use it to "write" the letters of the alphabet in the air. Perform the exercise with one foot at a time, moving your ankle through its full range of motion. Aim to complete the entire alphabet with each foot.
Incorporate these home exercises into your daily routine to help alleviate pain, improve flexibility, and strengthen the muscles surrounding the Achilles tendon. However, it's important to start slowly and gradually increase the intensity and duration of your exercises to avoid exacerbating symptoms. If you experience severe or persistent pain, give us a call at 207-774-0028. We can help! We offer same-day in-house custom-molded orthotics and shockwave therapy to get you better faster.
Remember, consistency is key to achieving lasting relief from Achilles tendonitis. Stay committed to your exercise routine, and don't hesitate to reach out for support along the way.