Achilles Tendon Exercise For Healing Your Aches and Pains

If you have Achilles tendonitis, or tendonitis of the Achilles tendon, then one of the first things that you need to do is to perform proper tendonitis exercise. However, Achilles tendonitis in Brisbane is a condition that is also known as 'tennis elbow' and involves the inflammation of a tendon that runs down along the back of your heel. This tendon is responsible for a considerable amount of friction between the heel bone and the remainder of the body weight. If this area of your foot becomes inflamed then it can be very painful and if not properly treated it can result in ruptures or even bone fractures.

The Achilles tendonitis exercise that you need to perform should involve stretching and strengthening of the calf muscles. This will help to get the Achilles tendon strengthened and to reduce the possibility of rupture. For this exercise you will need to start off by standing on a footstool or using a step stool so that your feet are well extended and your toes are pointed towards the floor.

Once you have stretched your calves and you feel that they are fully stretched, it is time to begin your Achilles tendonitis exercise. The first of these exercises is called the cat stretch. This exercise stretches the Achilles tendon and it is a good exercise to be performed anywhere where there is sufficient room to be extended. Start off by keeping your hands fairly close together and then slowly stretching each of your fingers outwards towards the ends of your fingers. You should be able to stretch out about two inch's at the most.

The next exercise that you can do for Achilles tendonitis is called the heavy slow stretch. This is another good exercise that you can do anywhere that you feel comfortable. Again you will need to stretch out your heels before and after you perform this exercise. Do the exercise slowly and make sure that you take long slow breaths. At the end of the exercise you will need to apply pressure on your calf muscles.

Another exercise that you can perform to help heal your Achilles tendon is the plank. This exercise requires you to lay flat on your back. You will then bring one leg up to your chest and position it underneath your knee. Keep your ankle in between your leg and thigh. Then cross your other leg over your ankle and bring it back down to the start position. Repeat the exercise for about thirty times.

The final tendonitis exercise that you can do is known as the step back. This exercise is very similar to the first exercise. However, instead of stepping up onto your toes you will step back onto your heel. You should start out in the standing position. Then bring one leg up to your chest and position it under your knee. Keep your ankle in between your leg and thigh and cross your other leg over your ankle once you have come to the top of your step back position.

To complete the third exercise in this series you will again lie flat on your back. Start by bringing one foot up to the level of your hip bone. You will then bring your other foot down to the same height. Repeat the sequence for as many times as you are comfortable with.

As you can see, performing the same types of Achilles tendon exercises repeatedly will help alleviate some of the pain associated with an pain. These specific exercises are effective at relieving pain due to the inflammation of the tendon, but they are not designed specifically to relieve pain. If you have been experiencing pain in the area of your Achilles tendon you may want to consult a medical professional. They may be able to prescribe an oral or topical medication that can help relieve the pain. Alternatively, you may want to discuss a program of regular exercise with a physical therapist who can design a customized exercise plan for you to relieve your pain.

Queensland Orthopaedic Clinic is a group of like-minded, sub-specialist trained medical professionals providing personalised patient care.