Your Achilles tendon is the tendon located on the back of your ankle. Achilles tendon injuries and pain can prevent you from performing your normal activities and exercises, such as running. On the other hand, low-impact exercises, like stretches and water walking, can help maintain your overall fitness and promote healing. Consult your doctor or physical therapist before starting a new exercise program.
Achilles Injuries
Achilles injuries include tendinitis and a strain or tear. Tendinitis is when your Achilles tendon becomes inflamed and deteriorates. It is generally an overuse injury caused by repetitive and often high-impact activities, such as running. An Achilles tendon strain, on the other hand, is normally caused by explosive activities, like sprinting. Symptoms of Achilles injuries include pain, swelling and ankle stiffness.
Standing Calf Stretch
Stretching your calf, Achilles tendon and ankle helps prevent stiffness. The standing calf stretch, for example, is performed standing in a staggered stance with your injured leg back. Slowly lunge forward, keeping your back heel down. You should feel a stretch in your back calf and Achilles tendon. Hold this stretch for 15 to 30 seconds and repeat two to three times daily, or as needed.
Eccentric Resistance Band
Wrap a resistance band around your affected foot and hold onto both ends of the band, keeping some tension on it. In a seated position with your leg straight and toes pointed away from you, slowly allow your foot to come up into flexion. Perform one to three sets of 10 to 15 reps three to five days a week.
Calf-Raises
A 2008 study published in “Rheumatology” found that strength exercises, such as calf-raises, may build strength and promote healing in your Achilles tendon. Begin calf-rasies by standing on your toes with your heels off the floor. Slowly lower your heels down and repeat. Perform one to three sets of 10 to 15 reps two to three days a week. To increase the difficulty of this exercise, perform standing at the edge of a step or on one leg.
Single-Leg Balance
To maintain ankle stability and strength during Achilles tendon injuries, perform single-leg balance. To do so, stand on your affected leg and hold this position for 30 to 60 seconds, repeating two to three times daily. A variation of this single-leg balance exercise involves arm movements to increase the difficulty. For example, stand on your affected leg with your opposite arm holding onto a chair. Slowly reach forward with your free arm like you are grabbing for an object on a table in front of you. Perform one to two sets of 10 reps.
Water Walking
Water walking helps prepare you for normal activities without bearing your full weight on your injured Achilles tendon. It also helps you maintain cardiovascular fitness during rehabilitation. Variations include marching and walking backward. Also, when performing these water exercises, try to move your arms as you would when walking on land. Water walk for 10 to 30 minutes three to five days a week.
References
- “Rheumatology”; The Mechanism for Efficacy of Eccentric Loading in Achilles Tendon Injury; An in vivo Study in Humans; J. D. Rees, et al.; 2008
- American Academy of Orthopaedic Surgeons; Achilles Tendinitis, June 2010
- Summit Medical Group; Achilles Tendinitis Rehabilitation; Tammy White, M.S., P.T., et al.; 2009
- “Aquatic Therapy Programming: Guidelines for Orthopedic Rehabilitation”; Joanne M. Koury; 1996
- Nicolas Institute of Sports Medicine and Athletic Trauma; Eccentric Training for Treatment of Achilles Tendinosis; 2007
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