The Achilles tendon, called so in honor of a Greek commander from the Trojan War, connects your heel, lower leg and calf muscles together. It is thicker and stronger than any tendon in the body, subjected to 3 to 12 times your body weight when sprinting. Many athletes unfortunately suffer from injury to their Achilles tendon for a variety of reasons, the most common being overuse, improper technique, ill-fitting footwear or accident.
Resistance Band Plantarflexion
To perform this exercise, start by sitting on a chair or bench. Take your resistance band and form a loop. Slide your foot into the loop and point your foot downward toward the floor. Make sure no slack is in the resistance band when extending the foot. Start with light resistance, then increase over time. Perform two sets of 10 repetitions daily, working your way up to three sets of 20 repetitions each over time.
Seated Calf Raises
The seated calf raise, perfect at work seated at your desk, strengthens the soleus muscles and is a relatively easy exercise on the tendon muscle. Begin by sitting on a chair or bench, placing your hands on your lap. Keep your back straight and your legs close together. Without moving your upper body, simultaneously with both feet, raise up onto your toes, holding briefly before returning to the start position, completing one repetition. Do two sets of 10 repetitions twice per day.
Active Rest
If the Achilles tendon is sore or painful, cease all direct exercises on the area for 7 to 90 days. Instead, cross-train using an activity that will not worsen the Achilles tendon, such as swimming, riding your bicycle or strength training. When you feel you have recuperated, ease into your sport. As an example, if you are a runner, start by jogging short distances, increasing the workload slowly as to not re-aggravate the injury.
Ice Therapy
Ice massage is the main treatment for inflammation. To prepare, fill small paper cups with water and freeze them. When ready, tear off a half-inch of paper from the cup and massage the sore or painful portion of your Achilles tendon by applying slight pressure using the ice. Keep the ice moving over the affected area for up to five minutes; do not let your skin numb. Perform this treatment four times per day.
References
- Achilles Tendon: Everything About Achilles Tendons
- Sports Injury Clinic: Lower Leg and Ankle -- Achilles Tendinitis -- Resistance Band Plantarflexion
- Sports Injury Clinic: Lower Leg and Ankle: Achilles Tendinitis -- Seated Calf Raises
- Achilles Tendon: Everything About Achilles Tendons -- Treating Injuries -- Relative Rest
- Tendinitis Expert: Achilles Tendinitis Treatment -- Ice Massage
