If you are looking for Achilles tendonitis treatment, first, you need to understand what Achilles tendonitis is. Achilles tendonitis is a condition that develops when the Achilles tendon located at the back of the lower leg is overburdened with extensive physical activities.
It is also known as Achilles tendinopathy when it becomes chronic. People suffering from this condition complain that they experience sore Achilles tendon in the morning and pain while walking and running. The good news is that you can get relief from this pain by practicing some easy Achilles tendonitis exercises.
What Are The Causes Of Achilles Tendonitis?
In very rare cases, Achilles tendonitis happens due to injury or accident; most people suffer from Achilles tendon inflammation when they overstress their bodies with strenuous physical activities. Beneath are some of the factors accountable for the sore Achilles tendon hurting you.
How Can You Recognize That You Are Suffering From Achilles Tendonitis?
Before you start any Achilles pain treatment, the following symptoms will help you in identifying whether you have Achilles tendonitis or not.
Exercises For Achilles Tendonitis:
If you are tired of the sore and swollen Achilles tendon and are looking for some authentic Achilles pain treatment, then Achilles tendinopathy exercises can help you come out of your misery. Achilles tendon exercises are usually divided into two types:
- Stretching exercises for Achilles tendonitis.
- Strengthening exercises for Achilles tendonitis.
When these Achilles exercises are done regularly, they not only relieve the pain you are going through rather they strengthen the Achilles tendon while increasing its capacity to bear more stress in the future.
Stretching Exercises For Achilles Tendonitis:
You must be wondering how to stretch the Achilles tendon at home to recover from Achilles tendonitis. To solve this problem, we have listed some very easy stretches for Achilles tendonitis that you can conveniently do at home without any external help.
The calf stretch is among the most effective Achilles stretches because it eases off the tight and inflamed Achilles tendon with very less effort. You can comfortably do calf stretches with the help of a wall at your home by following the steps below.
Toe stretch is a stress-free Achilles tendon stretch that you can perform easily while sitting on your sofa or chair. Underneath are the steps to execute it accurately.
One of the stair exercises that helps relieve the pain of Achilles tendonitis is heel drop exercise. All you need for this exercise is a staircase or a curb on which you can stand.
Calf Stretch With A Towel:
You can perform this simple and effective stretch with the help of a towel. Follow the steps underneath to do it with precision.
Strengthening Exercises For Achilles Tendonitis:
If heel tendonitis has made your life difficult, you should work on making your Achilles tendon strong so that it can bear more pressure and stress during physical activities. Now the question is, how to strengthen the Achilles tendon?
Physicians vouch for some super easy exercises to make your calf, heel, and Achilles tendon strong. You can perform these exercises anywhere and anytime without any external aid.
Heel Raises While Sitting:
You can do heel raises while sitting on a chair to strengthen your calf muscles. Once your calf muscles get strong, they help in supporting the Achilles tendon. Follow the steps below to execute heel raises at your home.
Heel Raises While Standing:
You can perform heel raises while standing as well. It’s a good idea that you start doing heel raises while sitting, and once your Achilles tendon becomes a little strong, you can shift to heel raises while standing. This gradual change will not hurt your Achilles tendon. Instead, it will strengthen it step by step. To do heel raises while standing, follow the steps below.
Heel Raises With Bent Knees:
You can do the heel raises with bent knees as well. Following are the steps:
Guidelines For Achilles Tendonitis Exercises:
If you have started doing Achilles tendonitis exercises, you should follow these guidelines to maximize your results.
No doubt, exercises for Achilles tendonitis can play a major role in your recovery from the painful condition that you are going through. But there are a number of other remedies that you should follow while performing these exercises to achieve maximum output.
You can use the RICE method to heal your Achilles quickly. For further help, you can use heel lifts in your shoes to have support for your Achilles. Wearing comfortable and supportive shoes is also quite important to take care of your Achilles tendon.
But if all of these home remedies and exercises are not helping and you still complain that your Achilles tendon is sore, you should visit a doctor at once to get proper treatment. The first step that the doctor will execute will be a physical inspection.
After the physical examination, the doctor will recommend you to undergo different blood tests and imaging tests like X-rays and MRI. Once the doctor has got the results of your tests, he will suggest a cure in accordance with your circumstances and condition. Usually, people recover with the help of physical therapy and medications. Surgery is the last resort that is selected in very extreme cases.
Preventions For The Future:
Once you have recovered from Achilles tendonitis, you should follow these preventions to keep your Achilles tendon healthy in the future.
FAQS Related To Achilles Tendonitis Exercises:
If you still have any ambiguities and questions related to Achilles tendonitis exercises, the FAQS underneath will help you answer them.
In a nutshell, if you are going through the pain of a sore Achilles tendon, Achilles tendonitis exercises can help you a great deal to recover from it. You can easily practice these exercises at home, but it is always wise to consult beforehand with a medical healthcare provider.
Along with these exercises, you should rest and limit your physical activities until you fully recover. Once your Achilles heals, you can get back to your usual life without any worry. With a healthy and strong Achilles tendon, you can execute all the daring physical challenges you have wanted to do for a long time!