Exercises to Treat and Prevent Achilles Tendonitis

The Achilles Tendon connects the calf muscle to the heel bone. It is common for athletes such as runners and middle-aged people who play sports only on the weekends. It is possible to rupture your Achilles tendon without any signs or symptoms. Some of the symptoms of Achilles tendonitis include heel pain and tenderness.

I am sure you are wondering if Achilles tendonitis is treatable. Mobility on Mainway has put together a list of exercises that are good for treating and preventing achilles tendonitis. It can take up to four to six weeks to heal from acute Achilles tendonitis. The challenge becomes when it becomes an ongoing injury. Mobility on Mainway recommends taking the time to heal from your injury to prevent reinjuring yourself in the future.

What are some good exercises for Achilles Tendonitis?

There are a few exercises that can help treat and prevent achilles tendonitis:

  • Stretching your calf and foot are important to loosen up the muscles that pull on the achilles tendon.
  • The wall calf stretch can be done by leaning your hands against the wall with the affected foot stretched behind you. Slowly push your heel towards the ground and lean forward until you feel a gentle stretch in your calf. Hold for 30-45 seconds.
  • Heel drops are an effective exercise to help strengthen your calves. To perform this exercise, stand on a step with the front of your foot on a step while your heels hang off the edge. Lift up onto your toes and with a count of 5 slowly with control lower your heels down as far as you can.

Keep in mind that these exercises should be pain-free. If you are unsure if this is a good exercise for you, get assessed at the clinic for customized foot exercises for Achilles tendonitis.

Can I use compression for Achilles Tendonitis Treatment?

Compression can certainly help with pain and inflammation of the achilles tendon. The compression helps prevent swelling from settling around the tendon and ankle and can decrease achiness and pain from it.

What is Achilles Tendonitis vs Peroneal Tendonitis?

Peroneal tendonitis is different- the location of the pain can be found on the outside of your calf and ankle instead of on the back calf and into your heel. If you are unsure if you are suffering from achilles tendonitis vs peroneal tendonitis Mobility on Mainway’s healthcare professionals in Burlington, Ontario can complete an assessment and provide more information.

If you’re suffering from Achilles Tendonitis and are looking to ease the pain, our highly specialized clinicians in Burlington, Ontario have the knowledge and skills to help alleviate your foot pain quickly and effectively. To find out more, call us at 289-245-6624 to book an appointment.

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