Achilles tendonitis is a result of your Achilles tendon becoming inflamed or its tissues degenerating. It is most often associated with repetitive jumping and running activities. According to the American Academy of Orthropaedic Surgeons, the Achilles tendon, which joins you calf muscles to the bone of your heel -- is prone to tendonitis. Micheal Clark and Scott Lucett from the text "Essentials of Corrective Exercise" recommend eccentric strengthening for Achilles tendonitis.
Function
The Achilles tendon is the largest tendon in your body. Both the gastrocnemius and soleus muscles form the tendon, where it attaches to the base of your heel. When both muscles contract, your Achilles tendon shortens, pointing your foot downward. This tendon plays an integral role in jumping, running, walking and skipping.
Goal of Strengthening
The goal of eccentric strengthening is to produce less force than the load placed on the muscle. During eccentric contraction, the muscle is contracted while being lengthened at the same time. The Academy of Orthopaedic Surgeons suggests that eccentric strength training can cause further injury if not performed properly, so receive supervision when starting an eccentric strengthening program.
Calf Raises
The calf raise can be done on a curb or step. As described in the book "National Academy of Sports Medicine Essentials of Corrective Exercise Training," stand on the edge of the curb with both heels hanging off the edge. Raise on the ball of your right foot for one second, hold for two seconds, remove your left foot from the curb and slowly lower your right heels for a count of four seconds. Repeat for 12 repetitions, and then switch to the left foot.
Toe Pointing
Create a loop on one end a 2-foot long resistance band. Sit on the floor with your right leg in front of you. Place the loop around the ball of your right foot, and hold the other end of the band in your left hand with slack taken out it. Point your toe for one second, hold for two seconds and return to starting position for four seconds. Repeat 12 times then switch to the left foot.
Considerations
With early treatment of Achilles tendonitis, the pain can last longer than three months with treatment, and even longer if you wait several months before getting treatment, according to the American Academy of Orthopaedc Surgeons. It is important to rest and ice after strengthening exercises to prevent further swelling and pain in your Achilles tendon. Ice for 20 minutes after exercise, or until the iced area becomes numb.
References
- American Academy of Orthropaedic Surgeons: Achilles Tendinitis
- "National Academy of Sports Medicine Essentials of Corrective Exercise Training"; Michael A. Clark and Scott C. Lucett; 2011
