Those with Achilles tendonitis often search for ways to improve their condition and ease their pain. Exercise offers a form of relief because of its ability to strengthen the calf and heel muscles, which are attached to the tendon. If you are looking for the best exercise for Achilles tendonitis by Tendonitis Specialist, continue reading.
What is Achilles tendonitis?
Before getting into the exercise that can help ease Achilles tendonitis symptoms, it is first important to understand what Achilles tendonitis is. This way, you can better understand why this exercise addresses the condition.
Achilles tendonitis occurs when the Achilles tendon becomes inflamed or irritated. This tendon is the longest in the body and travels down the back of the lower leg. It is responsible for connecting the heel bone with the calf muscles and, because of its location, it is used in many everyday actions such as walking, running, jumping, climbing stairs, and standing on tiptoes.
However, if the Achilles tendon is overused, it can become irritated and inflamed, which can cause swelling and pain.
Types of Achilles Tendonitis
There are two forms of Achilles tendonitis, which vary based on what part of the tendon is inflamed.
With non-insertional Achilles tendonitis, fibers in the middle of the tendon, above the site where it is attached to the heel, are affected.
In comparison, insertional Achilles tendonitis affects the part of the tendon that attaches to the heel bone.
Non-insertional Achilles tendonitis is twice as common.
The Best Exercise for Achilles Tendonitis
If you are looking for one exercise to perform to help with your Achilles tendonitis, you only need your own body and something to help you balance, such as a counter or sturdy chair.
The exercises we will describe are gastrocnemius and soleus heel raises, which target the gastrocnemius and soleus muscles eccentrically, by applying tension to the structure while lengthening it. Research has shown that eccentric exercises are particularly effective for those with pain due to non-insertional Achilles tendonitis. It may also help those with insertional tendonitis, although its effects are less known.
It is speculated that this type of exercise helps the tendon adapt to the kind of strain it experiences on a daily basis. Another thought is that eccentric exercises help with stiffness in the tendon, which can help reduce pain. Yet another way in which these exercises may help those with Achilles tendonitis is by building power in the calf muscle, which then releases the strain on the tendon.
For gastrocnemius heel raises, stand with your feet shoulder-width apart and your hand(s) resting on something sturdy. Then, keep your knees straight and rise onto your tiptoes, raising your heels into the air. Lift your unaffected foot from the ground and slowly lower the other back down.
For the soleus heel raise, you will once again want to begin with your feet shoulder-width apart, and your hand(s) rested on a sturdy surface. Place a slight bend in your knees, then rise onto your tiptoes. Lift your unaffected leg into the air while gradually lowering your affected heel back to the ground.
You will want to complete each exercise 10-15 times for three sets, twice daily.
Give these exercises a try and see the difference they make in your Achilles tendonitis. If you are still struggling with pain, or the pain is too severe to complete these exercises, reach out to our team for guidance on what to do next.
