Hey everybody, it’s jo, and today i’m gonna show you some stretches and exercises for Achilles Tendinopathy. Let’s get started. So the tendinopathy part is like a tendinitis, but that’s the acute. When it happens right away. Tendinopathy is when it becomes chronic. When you’ve had it for a long time, it’s just not getting any better and it becomes a chronic issue. But that’s the difference between the two. But some of the exercise are similar.
You still want to stretch your achilles area, your calf area. so the first stretch, you can do it on a step. Make sure you hold on to the railings or have something to hold on to. I’ve got my fancy dog steps, so I don’t really have a railing here, I’m gonna try not and fall over and show you what to do. So just starting off on the bottom step, you don’t have to go up very high. But what you’re going to do, is take your heel off the edge. So put the edge of the steps at about the ball of your foot. And then just drop it down.
Until you feel a stretch right there through the calf and the achilles tendon. so the further you go, the more of a stretch you’ll get. And again, if you’ve got something to hold on to, you can kind of push it down a little bit, too, until you get a good stretch, not a pain full stretch. Hold that for about 30 seconds and then do 3 of those. So the next one is just gonna be a heel raise, but with the eccentric coming back down. So that’s the most important part of the exercise is when you’re controlling it coming back down.
So coming up on your toes and slowly coming back down. if you feel like you have to go fast, like it’s hurting, then come up, support yourself on the other side, shift that weight over to the good side, and then slowly come back down. So if you can’t do it with both up, that’s ok. Coming down like that. Come up, put the other one down, and then slowly come back down. Just start off with about 10 of those. That eccentric motion is usually a lot more stressful on the muscle, so you don’t want to do a whole lot to start off.
With. just see how it feels and then if it feels pretty good the next day, you can start working your way up from there. The next one is just gonna be balancing on one foot. But doing a little reach so you’re making some movement with that balance to make it hard. So get a chair or a counter top that you can kind of go to to help you out if you need some extra balance. Or just as a target to touch. So for example, I would just go down, touch those steps and come back up. And try and stay balanced. So if you want it a little.
Bit higher, and reach, you don’t actually have to touch anything. just making that movement to make those ankle muscles and that calf muscle work while you’re working the achilles tendon area. So coming forward and coming back. Again, just start off with about 5 or 10 of those. It’s probably gonna be pretty tiring if you have that tendinopathy, and then the next day if it feels good, then work up from there. Then the final exercise is just gonna be kind of a side stepping with a little bit of a squat. And that’s gonna.
Be again working that whole ankle area, the achilles area. so just step out, do a little bend, come up. But see how I’m kind of pushing with that foot. And then down, up. Stick that booty back just a little bit, so you don’t come in front of your toes. Make sure you stay behind your toes. And then come back. If that gets easy and you have some resistive bands, then you can wrap it around your ankles and then give yourself some resistance while you’re doing that. So there you have it. Those were your exercises and stretches for Achilles.
Achilles Tendonitis Tendinopathy Explained in 90 Seconds
Achilles tendonitis is now more accurately known as achilles tendinopathy. this is because it is not thought to be an inflammatory condition and is more likely to be due to the degeneration of the tendon. Symptoms include a gradual onset of pain, stiffness and aching of the tendon and a thickened often reddened appearance. The tendon is usually tender to touch and may contain lumps known as nodules. Initially any pain on exercise may fade as you continue and the tendon warms up. Without treatment pain will become constant and in order to.
Successfully treat achilles tendonitis you must determine what has caused it and the correct problem. Common causes include a sudden increase in activity, a change of footwear or training surface, weak or tight calf muscles, wearing high heels, running up hill and over pronation. Treatments include rest from any aggravating activities, ice or cold therapy treatment, ultrasound and the temporary use of a heel raise. Stretching exercises and eccentric strengthening such as heel drop exercises should be incorporated into a rehabilitation.