The Achilles tendon is an important part of your bipedal, or upright walking, motion. Named for the ancient Greek warrior, Achilles, when this particular tendon is injured, it can hurt to walk or run. Typically, the first recommendation for a sore Achilles is rest, according to Stephen M. Pribut, D.P.M. However, there are stretching and strengthening exercises your doctor or therapist can recommend that may help keep your tendons in healthy shape.
About the Achilles Tendon
The Achilles tendon connects your heel to your calf muscle group, which according to Dr. Pribut is the most powerful muscle group in the body. The gastrocnemius and the soleus make up the calf muscles These muscles are used for pushing off the ground and going up on the toes. The muscles, and the tendon, are activated during walking and running motions. The University of Maryland Medical Center states that the Achilles tendon can become inflamed most commonly as a result of overuse or arthritis. Dr. Pribut says that forces up to 12 times your body weight can be generated while sprinting. Tendonitis, or inflammation, can occur if you are participating in more sprinting exercises or more hill climbing drills.
Resistance Band Strengthening
If your Achilles tendon is inflamed or in pain, do not attempt to deeply stretch or try any strengthening exercises. Rest and ice are typically recommended. If you are pain-free and looking to strengthen your tendon, your therapist may start you with a resistance band. According to Sportsinjuryclinic.net, you should choose a mild resistance band. To begin, sit with legs out straight. Loop the resistance band around the balls of your feet while feet are flexed. Gently point your toes against the resistance of the band. Repeat 10 times for a set, and perform two sets per day.
Seated Calf Raise
This exercise is fairly gentle, as the chair will be supporting most of your body weight. Place your feet flat on the floor, and then raise up onto your toes while staying seated. Repeat this motion 10 times for two sets; however, do not force an injury. If you feel pain or discomfort, stop the exercise.
Standing Calf Raise
Depending on your strength, your therapist may have you perform this exercise on both legs or with just one. It is similar to the seated calf raise, in that you will be going up onto your toes. Stand with the balls of the feet on the edge of a step. Push up onto your toes and repeat 10 times, completing two sets. If your tendon is not sore, you can even dip your heel lower than the step before pushing up, increasing the difficulty. Start slowly, and stop if you feel pain. If you are strong enough, and injury free, you can try resting all of your weight on one leg while performing the exercise.
Wall Stretch
Dr. Pribut recommends warming up before stretching. He also states that excessive stretching of the tendon can actually produce injury. He prefers the wall stretch for any case of an inflamed Achilles tendon. This is more gentle than other stretches, particularly if you are injured. To perform the stretch, stand in front of a wall with one foot far in front of the other. Lean forward and place your hands on the wall, bending the front knee, and keeping both feet flat on the ground. You should feel the stretch in the back leg's calf muscle and tendon. Hold for 10 to 20 seconds, and repeat on the other side. According to Sportsinjuryclinic.net, you can also bend the back leg's knee to stretch the soleus muscle.
