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The Best Exercises for an Achilles Heel Injury

Mar 28, 2011 | By Rachel Nelson
The Best Exercises for an Achilles Heel Injury
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Your Achilles tendon connects your calf muscle to your heel bone. This tendon is highly susceptible to injury because it must support your weight when your foot strikes the ground. When you engage in high-impact exercise, your foot striking increases the pressure on your Achilles tendon. Achilles tendon injuries can range from inflammation to a partial or complete tear. After you have experienced an injury, you can engage in stretching to relieve inflammation if your doctor approves.

Resistance Band Plantarflexion

The resistance band plantarflexion exercise helps to stretch your Achilles tendon and strengthen the muscles around your ankle. Wrap a resistance band around ball of your foot and toes, and hold an end of the resistance band in each hand. Sit with your leg extended. Flex your foot, then keep the band tight as you point your. Flex to return to your starting position. Repeat the exercise 10 times for two sets. As you begin to heal, perform between 10 and 20 repetitions for three sets.

Calf Stretch

The calf stretch exercise helps to relieve calf muscle tension and stretches your Achilles tendon. Stand an arm's length away from a wall. Extend your right foot behind you in a lunge position with your foot flat on the floor. Lean forward slightly and put your hands on the wall in front of you until you feel the stretch in the back of your right leg. Hold this position for 10 seconds, then release the stretch and repeat on the other leg. Repeat the exercise for two sets. If you feel pain in your Achilles tendon, discontinue the exercise.

Bilateral Heel Drop

The bilateral heel drop is an eccentric strengthening exercise, which means that you must tighten the muscle to lengthen it. Stand on a set of steps with your right side toward the step's railing. Stand with both balls of your feet on the stairs with your heels hanging off the stairs.Contract your calf muscles to lift your heels up, then slowly lower your heels toward the floor. Bring your heels as close to the floor as possible to feel a stretch in your Achilles tendon. Lift your heels to return to your starting position. Do this 20 times.

Walking Calf Raise

The walking calf raise can be performed anywhere when you experience Achilles tendon pain related to your injury. To perform this exercise, start walking, pushing up on your toes with each step. Repeat this exercise for 20 steps, developing strength in your calf muscles to support your heel. Each week, add 10 steps to increase your strength.

References

Article reviewed by Adela McKay Last updated on: Mar 28, 2011

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