Are you currently training for a marathon, but are finding it difficult to hit your targets because of agonizing Achilles tendonitis?
Marathon Training requires dedication, discipline, and a whole lot of perseverance. But when Achilles Tendonitis strikes, it can throw a wrench in even the best training regime.
The impact of Achilles Tendonitis on your run can be significant. It may slow down your pace, shorten your stride, or even halt your training altogether.
It's not just about physical discomfort - it's also about the frustration of seeing your goals slip further away as you deal with the injury. Marathon training is hard enough without the added hurdle of Achilles Tendonitis.
If you haven't already, you're probably considering painkillers or injections to curb your pain so you can still hit those targets. However, those options only mask your pain, making it a certainty that your symptoms will return as soon as you stop using them.
But did you know that with the right Achilles tendonitis exercises you can significantly reduce your pain and return to the track naturally?
This blog contains 4 of the best Achilles tendonitis exercises to help you get back to running as soon as possible.
What Is Achilles Tendonitis?
Achilles tendonitis is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles at the back of the lower leg to your heel bone.
It's a common condition that causes pain along the back of the leg near the heel and is particularly prevalent among runners and athletes partaking in sports that involve running or jumping.
However, it can affect anyone who puts a lot of stress on their feet, not just athletes.
While Achilles tendonitis can occur in people of all ages, it's most common in adults aged 30 to 50.
The symptoms of Achilles tendonitis can vary in intensity but often include:
- A mild ache in the back of the leg or above the heel after running or other sports activity.
- More severe pain may occur after prolonged running, stair climbing, or sprinting.
- Tenderness or stiffness, especially in the morning, which usually improves with mild activity.
- If you experience persistent pain around the Achilles tendon, it's recommended to see a doctor.
The right Achilles tendonitis exercises can help manage your symptoms and prevent further complications.
Exercise #1 - Calf Stretch:
This exercise helps to slowly stretch the calf muscle and Achilles tendon, improving flexibility and reducing pain.
To perform a calf stretch, stand close to a wall with one leg in front of the other.
The back heel should be placed on the ground while the front leg remains straight.
Bend forward at the hips until you feel a slight tugging sensation in the calf and Achilles tendon.
Hold this position for 30 seconds, then switch legs to stretch the other side.
Exercise #2 - Heel Raises:
Heel raises are a great way to help strengthen the Achilles tendon and reduce pain associated with Achilles tendonitis.
To perform heel raises, stand on a step or bench with your heels hanging off the edge and your toes facing down.
Lift your heels up and hold for a few seconds then lower back down.
Gradually increase the number of reps as your strength improves.
Exercise #3 - Wall Slides:
This exercise is perfect for strengthening the calf muscles and Achilles tendon while also improving mobility in the ankle joint.
To perform wall slides, stand with your feet shoulder width apart and backwards against a wall.
Brace your hands on the wall and gradually slide your feet up the wall, pushing through your heels as you go.
Stop when you reach the top and then slowly slide back down.
Continue this exercise for 10-15 repetitions.
Exercise #4 - Towel Stretch:
This exercise helps to stretch the calf muscles and Achilles tendon, improving flexibility and reducing pain associated with Achilles tendonitis.
To perform this stretch, sit on a chair or bench with one leg crossed over the other.
Place a towel around the balls of your feet and then gently pull the towel towards you until you feel a slight stretch in your calf.
Hold this position for 30 seconds before releasing and switching sides.
Looking For A Faster Way To Treat Your Achilles Tendonitis?
Try incorporating these Achilles tendonitis exercises into your routine to reduce your pain and continue training.
At Next Level Physio, we're committed to helping you overcome your injury and get back on track as quickly as possible.
Physical therapy plays a crucial role in treating Achilles tendonitis, offering personalized exercises and therapies designed to reduce pain, improve mobility, and strengthen your Achilles tendon.
We understand how frustrating it can be as a runner to feel stuck in an endless loop of treatment and rest, all of which get in the way of your true goals. That's why we incorporate the most cutting edge technology in our clinics to get you feeling happier and healthier as fast as we can!
One of the innovative treatments we offer is shockwave therapy, a non-invasive procedure that can stimulate healing and provide significant pain relief.
Whether you're a seasoned marathoner or a running enthusiast, don't let Achilles tendonitis slow you down. For a limited time, we're offering a FREE Shockwave Assessment worth $199, we only have a few spots remaining so act fast before we run out.
Take the first step towards recovery and getting back to the sport you love. Book your free assessment today, it's time to take your recovery to the Next Level!
Contact us at 201-746-9966 or spend 30 seconds filling in our simple webform.
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