Achilles Tendinopathy Stretches & Exercises – Ask Doctor Jo
These Achilles tendinopathy stretches and exercises will help loosen up and strengthen the Achilles tendon area. Tendinopathy is when tendonitis becomes chronic. It's what happens after the acute phase and can be very painful. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/achilles-tendinopathy
The first stretch will be using a step. Make sure you hold onto the rail or something sturdy when stretching on the step. Put the ball of your foot on the edge of the step so your heel is easily hanging off. Relax your heel down until you feel a stretch in the Achilles and calf area. If you need to push your body down some you can. Hold this stretch for 30 seconds and do three of them.
The next exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, and come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. The coming back down is very important. This is the eccentric movement, and sometimes is harder to do. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
Now will be balance with movement. Stand on one foot, and stay close to something sturdy to use as a target. Slowly reach forward until you touch the counter top or chair. You don’t have to touch anything either, you can just reach forward. Start off with 10 and work your way up from there.
The last exercise will be a sideways movement with a slight squat. Keeping your feet forward, step out to the side. As you are stepping out, bend slightly into a squat. Make sure you stick your bottom back so your knees stay behind your toes. You can go to one side 10-20 feet, and then come back the other way. If that becomes easy, you can use a resistive band wrapped around your ankles or your thighs to make it more challenging.
Related Videos:
Achilles Tendon Stretches:
https://youtu.be/vU_FVahd4HI?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
Achilles Tendon Rupture Stretches & Exercises:
https://youtu.be/BR3yfwTrGQY?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
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=======================================
Achilles Tendinopathy Stretches & Exercises:
https://www.youtube.com/watch?v=_uCUCmVpU88
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
These Achilles tendinopathy stretches and exercises will help loosen up and strengthen the Achilles tendon area. Tendinopathy is when tendonitis becomes chronic. It’s what happens after the acute phase and can be very painful. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/achilles-tendinopathy
The first stretch will be using a step. Make sure you hold onto the rail or something sturdy when stretching on the step. Put the ball of your foot on the edge of the step so your heel is easily hanging off. Relax your heel down until you feel a stretch in the Achilles and calf area. If you need to push your body down some you can. Hold this stretch for 30 seconds and do three of them.
The next exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, and come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. The coming back down is very important. This is the eccentric movement, and sometimes is harder to do. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
Now will be balance with movement. Stand on one foot, and stay close to something sturdy to use as a target. Slowly reach forward until you touch the counter top or chair. You don’t have to touch anything either, you can just reach forward. Start off with 10 and work your way up from there.
The last exercise will be a sideways movement with a slight squat. Keeping your feet forward, step out to the side. As you are stepping out, bend slightly into a squat. Make sure you stick your bottom back so your knees stay behind your toes. You can go to one side 10-20 feet, and then come back the other way. If that becomes easy, you can use a resistive band wrapped around your ankles or your thighs to make it more challenging.
Related Videos:
Achilles Tendon Stretches:
https://youtu.be/vU_FVahd4HI?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
Achilles Tendon Rupture Stretches & Exercises:
https://youtu.be/BR3yfwTrGQY?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
===========================================
SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo
=======================================
Doctor Jo is a Doctor of Physical Therapy.
http://www.AskDoctorJo.com
http://www.facebook.com/AskDoctorJo
http://www.pinterest.com/AskDoctorJo
https://www.instagram.com/AskDoctorJo
http://www.twitter.com/AskDoctorJo
http://plus.google.com/+AskDoctorJo
=======================================
Achilles Tendinopathy Stretches & Exercises:
https://www.youtube.com/watch?v=_uCUCmVpU88
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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Hi there Dr Jobi was wondering if you could help me out I’ve been doing these stretches so many times and the pain simply isn’t going what’s the signs of needing surgery on my left left it swells up a lot and suddenly gives way it’s depressing me a bit cause I can barely walk anywhere
Thanks Doc!
Hi Doctor, I’ve been having Achilles tendonitis for almost five weeks now, I probably got discomfort by straining at the gym. However for the course of these five weeks I’m rest at home and I do walk for a short period everyday, but still the pain hasn’t vanished yet. Please recommend me on what to do next.
How long/how many of the slide exercises do you recommend?
simple and looks solid, im gym and cycling fit but recently jogging seems to take a toll on my left Achilles
What age is the best for kids with Achilles problem?
Thanks Doctor Jo that really helped me recover quickly from my running injury.
how do you do a root cause analysis and create a program for multiple failures in the chain? I started of with plantar fasciitis, which lead to achilles tendinopathy, and now patellar tandinopathy (i train bare foot martial arts and shoe insoles provided by hospital 10 yrs ago do nothing there, so I tape for plantar fasciitis every pass). suffering continuous gradual breakdown in those areas. have got flatfoot/over-pronation and LLD by 1-2cm in that leg, which is probable cause.
cool t-shirt 🙂
Nice exercise ..mam
I am a bit sore after having these exercises. Is that normal ?? Pls reply my comment
Its me again, Dr. Jo. I really banged up my achilles and plantar fascia training on a hill, but thanks to your wonderful videos I should be back in no time!! Thank you SO much!!
All the best, Dr. Jo 🙂 👊
Hello Dr. Jo! I subscribed and appreciate your videos. I have chronic tendinitis in my achilles tendon (tendinopathy?). In my college days when I ran track, my physical therapist would occasionally use the LaserTouchOne laser for pain relief. In addition to ice, heat, exercise and rest, do you recommend using LaserTouchOne as a kind of treatment? I am considering buying one for myself. Thank you!
Do these exercises work to prevent it aswell?
Good stuff thank you Dr.
I have subscribed and I dont know that it is achilles tendon or other one I am having pain in back of my heel or ankle.It started when I choose hard shoes to skate so far
What do you think about shock wave therapy for this injury?
Thank you! The excercises are so helpful!