Exercises for achilles tendinosis STRENGTHENING, BALANCE AND STABILITY EXERCISES
GASTROCNEMIUS STRETCH Lean against a wall or chair for support, take a small step forward with one leg, stand with both heels in contact with floor. Bend the front knee (keeping the back knee straight) and your head up and hips forward. You should feel a stretch in your calf. Hold for 20-30 seconds.
SETS 1
REPS 8
SOLEUS STRETCH Keep the same position as above but bend the back knee (instead of keeping it straight) while keeping the heels on the floor. Again you should feel this stretch in your calf area, although this stretches a different muscle. Hold for 20-30 seconds.
SETS 1
REPS 8
FLEXOR HALLUCIS LONGUS STRETCH Sit on a chair in the position shown in the picture. Pull your toes back towards you so that your heel points outwards and you feel a stretch in the muscle that runs down the back of your calf and attaches to your big toe. Hold for 10-20 seconds. Perform on both feet.
SETS 1
REPS 8
ANKLE INVERTOR/EVERTOR STRETCH In the same position as above, this time turn your foot gently so the sole is facing the ceiling and then reverse the movement so the sole of your foot is turned towards the floor. Hold for 10-20 seconds. Perform on both feet.
SETS 1
REPS 8
The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case. To the extent permissible by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negligence) as a consequence, whether directly or indirectly, of the use by any person of the contents of this article.
DOUBLE HEEL RAISES WITH SUPPORT (GASTROC MUSCLE) Use a wall or chair for support. Rise up on your toes using both feet together and then lower your heels slowly to the floor. Rise up on two counts and lower on two counts. As long as you are able to perform this exercise without pain, move onto the next exercise.
SETS 3
REPS 15
DOUBLE HEEL RAISES WITH SUPPORT (SOLEUS MUSCLE) Standing on a stair using the bannister for support, bend your knees and then rise up on two feet for two counts and lower for two counts. Don’t let your heels drop below the level of the stair and keep your knees bent. If you can do this exercise without pain, move onto the next exercise.
SETS 3
REPS 10
DOUBLE (OR SINGLE) HEEL RAISES WITH SUPPORT
Stand on a stair using the bannister for support and rise up on two feet for two counts, then lower for three counts. As long as you are pain-free try lowering so your heels so they drop below the level of the stair. If this is pain free progress to one foot (as shown in the picture).
SETS 3
REPS 10
ECCENTRIC KNEE SQUAT Using the back of a chair for support. Stand on your injured leg and slowly bend your knee as far as you are able keeping your heel on the floor. At the lowest point put down your other foot and using the muscles of the thigh return back to the starting position.
SETS 3
REPS 10
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