Among the other common injuries that athletes may run into, Achilles Tendinitis is one of the most agonizing. Achilles tendinitis is very widespread among runners who intensify athletic activities suddenly.
Like any other part of the body, the Achilles tendon is prone to rupture due to overworking. Your lower calf muscles are connected to your heel bone through a band of tissue that is known as the Achilles tendon.
It experiences increased movements during running, cycling, or playing sports such as tennis and basketball.
It won’t be surprising for us to acknowledge if, like any other careful person, you would want to know all the Achilles Tendinitis exercises to avoid because you want to make sure to prevent Achilles tendonitis in the first place or make sure it doesn’t get worse in case you’ve got it.
Since most of our audience belongs to the middle-aged group, we believe you’ve come across the right place to get all your Achilles Tendinitis related queries answered by us.
With that said, athletes are just as passionate as soldiers, and they don’t allow their bodies to discontinue working out for some time completely.
This article will give guidelines about all the exercises that won’t hurt the Achilles tendon and keep you from getting lazy during rest. So, let’s get started.
Understanding Achilles Tendinitis
If you want to ensure that the preventive measures you’re taking are effective, you first need to understand the disease, injury, or disorder.
Achilles Tendinitis occurs around the ankle in the lower area of your leg. It happens when the Achilles tendon that connects your lower calf muscles to the back of your heel gets ruptured or inflamed.
Mostly common in men, this painful condition is backed by several reasons. Still, one of the most common is the suddenly increased intensity in activities involving the calf muscles such as running, skipping rope, cycling or playing badminton and basketball.
Let it be clear that the causes of Achilles tendinitis are not limited to foot-related physical activities but several other factors.
Age is another major factor. With age, all the muscles and tendons, including the Achilles tendon, become weak, making the lower feet vulnerable to injury.
Secondly, wearing low quality and unfit shoes also leads to this injury. Such shoes provide very little to no support and comfort to the feet. Instead, they may serve as a triggering factor.
Few other causes of Achilles tendon include genetically weak tendons, walking or running in an incorrect posture and various medical conditions.
It can be pretty confusing for you to figure out if the pain you’re experiencing is Achilles tendinitis, temporary muscle soreness after exercise or some other minor injury.
Try to find the tension ft in the Achilles tendon (pulling upwards). It is probably an Achilles tendon injury if you feel sharp pain above the heel area.
When left untreated, this pain can become severe. If the tendon gets ruptured in the worst scenario, you’ll feel very instant and sharp pain.
You would hear a popping sound if your Achilles tendon tears. The surrounding area may become swollen, bruised, or stiff.
You may have trouble making any movement that involves the movement of your toes.
It is the advice of the wise to prevent an accident from happening if you can, instead of thinking about how to deal with it when it happens.
You may not be able to save yourself from getting an Achilles tendinitis injury, but you can help prevent Achilles Tendinitis. Why? Because:
“Care is better than cure.”
How? We suggest you should not get along with the sudden adrenaline rush. Things done hurriedly are often done wrong and therefore have their consequences.
Excessive and prolonged exercise can have the same consequences. Therefore, we advise you not to suddenly increase or intensify your athletic activities as it can cause severe injuries to your tendons and your bones and muscles.
Moreover, it would help if you prefer comfortable and professional sports shoes when playing any sports because they minimize the risk of getting injured.
While some mild workouts can help you ease the pain of Achilles tendinitis, there are some exercises that you need to avoid.
Performing these exercises with Achilles tendon injury can pressure the injured tendon, further worsening your situation. These activities and exercises are as follows:
- Heavy weightlifting:
Lifting heavyweights such as dumbbells and barbells can damage your Achilles tendon further and cause an imbalance that would lead you to another serious injury.
Therefore, you should prefer cardio because cardio exercises are the exercises that won’t hurt Achilles tendinitis.
Running fast makes you thump your feet against the ground aggressively, further harming the Achilles tendon. Please walk or jog on soft and flat ground.
Playing sports such as tennis, volleyball, basketball, cricket etc., involves making quick and sharp movements without letting you have the time to think and step carefully.
Playing any outdoor sports while having Achilles tendinitis is very risky; therefore not advised.
Squatting puts a lot of pressure on your legs, especially the lower part. Activities involving squatting, such as gardening, can be harmful if your Achilles tendon is torn.
We advise you to refrain from such activities for some time.
Climbing the ladder puts a lot of pressure on the mid-bottom of your feet, putting the already-harmed Achilles tendon at risk.
Climbing hills can be dangerous because a slight imbalance can cause serious injuries. Therefore, you should wait until full recovery to carry out these activities.
“What exercises can I do with Achilles Tendinitis?” This is a broad question that we have simplified below to make it easier to understand.
If you have an Achilles tendon tear and want to get back to your daily life activities, here are some Achilles Tear Exercises that can help you through this phase:
When the Achilles tendon is ruptured, and the condition is left untreated, the individual may develop the condition of Achilles tendinosis.
Here are a few Achilles tendinosis exercises that can help you resist Achilles pain over time, such as the heel lift exercise for Achilles tendinitis.
Though initially, you may find the strained Achilles exercises not very easy.
Nevertheless, you would build enough resistance to the pain that you would be able to do these heel tendonitis exercises easily and bring movement to your Achilles’ tendons.
If your Achilles tendonitis pain is minuscule and you want to continue your daily basic activities such as running, we would suggest you don’t; instead, do it steadily.
One of the best ways to reduce the Achilles tendonitis pain is to stretch the Achilles tendon before running.
Still, here, the question arises: how to stretch the Achilles tendon before running? Just make sure you don’t run too fast or for a long time, as it will only worsen the situation.
Instead, try running in a way as if you’re jogging. You can do basic stretching exercises such as towel stretch and standing calf stretch:
- The towel exercises for Tendinitis in the heel have been proven very beneficial. For the towel exercise, sit on the floor and keep the leg with Achilles tendinitis straight.
Do not bend or lean forward. Put a towel at the bottom of your foot with both ends of the towel in your hand.
Slightly pull the towel to feel a little stretch at the heel section of your foot and the lower leg. Repeat this exercise about 3 to 4 times a day.
- The standing calf stretch exercise is one of the best exercises that won’t hurt the Achilles tendon.
For this exercise, stand with your arms against a wall for support. Stretch your affected ankle outwards while forcing the other leg towards the wall.
You will experience a stretching sensation in your lower ankle. It would help if you stay in this position for about 30 seconds. For better results repeat these postures 3 to 5 times a day.
Ideal Achilles Tendinitis Workout
We agree with the view of the patients that they cannot completely quit working out because once they quit, it takes huge motivation and passion for starting again.
Believe us; no athlete would like the idea of sitting or lying idle. Working out with Tendinitis in the foot can be harmful. Therefore, we have formulated a simple Achilles tendinitis workout plan to fill the absence of physical activity and help patients recover rapidly.
Try doing toe touches as an Achilles warm-up exercise as it would stretch your tendons and muscles. Then try doing exercises that do not involve heavyweights, such as knee crunches, bent leg twists, seated abs circles, and cobra stretch.
It will help if you prefer cardio over lifting heavyweights. These exercises would stretch the tendons making the rehabilitation process trouble-free and speedy.
Exercises for Achilles Tendon Rehabilitation
Some of the first questions that hit the patient’s mind are: “Is it okay to walk with Achilles Tendinitis?”, “Is walking good for Achilles Tendinitis?”.
We would say walking is not only “okay” but also one of the initial exercises for Achilles Tendon rehabilitation. Walking with good supervision and support and on flat ground can help you recover faster from the tendon injury.
Achilles Tendon Yoga is a good way to speed up the rehabilitation process. Yoga helps you stretch your muscles, improving the blood flow and helping muscle and tendon recovery.
Yoga is a risk-free means to improve muscle and tendon health and help you make your first moves after an Achilles Tendon injury.
We received many queries from our audience, and we appreciate that. To make it efficient, we have selected some of the most frequently asked questions that our audience has in common:
With all the exercises that we have suggested and asked you to avoid, we think the reasoning for each of them is enough to understand why you should avoid particular chronic Achilles Tendinitis exercises and why you shouldn’t.
Make sure that you prioritize your health. After you’ve recovered from Achilles tendinitis, you can gradually come back to your normal routine and do your favourite exercises without any restrictions.
Happy prevention and recovery! 😉
Meta Description: Achilles Tendinitis is common among athletes, and it can be much more painful if one exercises and makes movements without caution and supervision. This article will educate you on this particular topic: Achilles Tendon exercises to avoid.