One of the most hardworking, yet vulnerable, structures in the leg is the Achilles tendon. The thickest tendon in the human body, it attaches multiple muscles, including the large and powerful soleus, to the heel bone. The Achilles tendon is what allows these muscles to flex the foot at the ankle as well as the knee joint, making it the tendon responsible for much of the action of walking, running, jumping, and general posture. Unfortunately, partly because of how much it is used every day, the Achilles tendon is vulnerable to tendinitis, degeneration, rupture, and other painful, debilitating conditions. These types of damage may come from overuse, improper footwear, running on harsh surfaces, or a number of other causes.
Everyone, especially athletes and other physically active people, should try to protect their Achilles tendons. The best way to do this is to consult with a physical therapist, and at JAG Physical Therapy, patients around New Jersey, New York, and Pennsylvania have long trusted us to restore their pain-free mobility. A customized exercise regimen designed by a PT professional can hasten your recovery if you’ve injured an Achilles tendon or help you avoid future injuries to this sensitive area. Book your appointment with us now, find your nearest JAG PT location, or see below for more information on how you can use exercise to strengthen and lessen pain in your Achilles tendons.
What Are the Best Stretches for Achilles Tendon Pain?
Stretches are your first line of defense against pain in the tendons. When it comes to the Achilles tendon, the stretches you will need will focus on the ankles and calves. Simply put, this is a matter of the physical laws of elasticity. A properly stretched tendon can move more rapidly and further and absorb more shock without being damaged.
Before you go for a run or play any sport that requires you to be fast on your feet, there are many stretches you can do that will greatly help your Achilles tendons in a short amount of time. One lesser known one is the short foot stretch. This is a relatively easy movement that nevertheless works on multiple tissue areas, including the Achilles tendon. To perform it, raise the arch of your foot while tucking all of your toes underneath the sole; the forward edge of your heel will raise as well. Hold this for a few seconds before repeating on both sides.
Calf stretching for Achilles tendon pain can be done in various positions. One popular version is done while seated using a prop to get the foot into position. Straighten one leg out in front of you while bending the other knee, sole flat on the ground. Lean forward, wrap a rolled-up towel or resistance band around the instep of the extended foot, make sure to hold evenly to both sides, and slowly lean back. You can hold this deep stretch for 15 to 30 seconds before alternating legs. If you currently have Achilles pain in one leg, you should focus on the hurt leg as much as is possible without causing discomfort.
How Can Strengthening Exercises Help Achilles Tendon Recovery?
Your Achilles tendon itself is not the only factor in Achilles pain. The tissue, particularly muscle, in the surrounding region can protect and reinforce your Achilles tendons while you are in motion. However, this layer of protection is made possible by strong and well-developed leg muscles. Moreover, strong musculature can help you avoid an Achilles injury by allowing you to stop short before falling or brace yourself for an impact to your legs.
Remember, the Achilles tendon is named after the ancient Greek hero whose only vulnerability was in his heel. This means that strengthening your ankles and feet can be just as critical for your Achilles area as working on your legs. You want to avoid your heel becoming a weak point as well!
Standing calf lifts and swings, especially if you use ankle weights, are a simple but effective Achilles strengthening exercise. You can hold onto a wall or other sturdy object for balance as you lift your thigh to about a 30° angle and kick your lower leg back and forth for 20 repetitions a side. This motion will help to work the muscle on both sides of the Achilles tendon.
To work your ankles, lateral walks using a resistance band are ideal. Simply step inside the band and, crouching slightly, move from side to side, thrusting one leg away from your body and then bringing the opposite leg in the same direction to return to starting position before alternating. You can engage your ankles by turning them as you step, and doing this exercise at a moderate but vigorous walking pace will give you the best results. Ankle mobilization drills, done while seated, will make your ankles stronger as well as more flexible – one fun, memorable, and somewhat challenging version is to trace all the letters of the alphabet in order with the motion of your foot.
What Role Do Eccentric Exercises Play in Healing Achilles Tendon Pain?
Most types of exercise are performed by moving upwards or forwards against resistance or weight. However, eccentric exercises involve the opposite approach – controlling a weight to make it move slowly and gradually as it falls downwards or backwards with gravity. Eccentric exercise is an important part of many kinds of training because it allows the muscles to build up more per amount of exertion.
In the case of tendon strengthening, especially the Achilles tendons, the motion involved in eccentric exercise prepares tissue to absorb downward forces. These kinds of forces incurred while walking or running can be a source of Achilles tendon damage, so insulating the tendon using the right kinds of exercise is essential.
While doing eccentric exercises for Achilles tendonitis, you should focus your efforts on lowering your legs in a smooth and controlled way. One basic but always-useful exercise for this issue is single-leg eccentric calf raises. Leaning against a wall or railing, place your weight on one foot, raise your heel so that you are balanced on your toes, and then take 5 to 6 seconds to lower your heel to the starting position. It’s recommended that you do 10 repetitions of this exercise on each leg.
When Should You Seek Professional Help for Achilles Tendon Pain?
Sometimes, Achilles tendon pain is mild enough that it will go away on its own with rest, heat or ice, and stretching. However, there are a few signs that you should see a physical therapist before your Achilles pain gets worse – discomfort lasting more than a day or two after you first notice pain, swelling and redness in the calf, or pain that radiates beyond the ankle and slightly above it.
If you’ve ever injured your Achilles tendon, maintaining good running and walking form is a top priority to prevent the pain from recurring. At JAG PT, we’ll use gait analysis, manual therapy, and a range of other methods to develop a customized rehabilitation program for your Achilles area.
Heal Your Achilles Tendon Pain with JAG Physical Therapy
A hurt Achilles tendon can be very painful, and since this type of injury can get in the way of walking, it can be highly disruptive to everyday life as well. In a situation like this, you will need professional guidance – the skilled and empathetic team at JAG PT is your best resource for Achilles tendon recovery techniques. Given our track record of working with top athletes, we have a great deal of knowledge on Achilles pain and how to treat it for each individual.
Don’t let an Achilles tendon strain, tendinitis, or other condition get in the way of your mobility. Schedule your appointment with JAG Physical Therapy today to start feeling better and ward off future problems with a personalized rehabilitation plan.