Exercises To Strengthen Your Achilles Tendon

Located in the back lower part of the leg, the Achilles Tendon, connects the calf and the heel. An injury to the Achilles is caused by overuse of the tendon in those who are physically active. The Achilles Tendon is said to be one the strongest in the body, but if it is overused and not stretched properly, it can result in Tendonitis, rupture, or tear. Achilles injuries are often seen as a result of playing sports. If you are an athlete or just think you may have an Achilles Tendon injury, check out our services for Achilles Tendon repair on Long Island at Cherrywood Foot Care.

Causes of Achilles Tendonitis

The most common need for Achilles Tendon repair on Long Island is Achilles Tendonitis. Some of the causes of Achilles Tendonitis are:

• Running on a hill or climbing stairs 
• Lack of flexibility in the calf muscles 
• A sudden increase in walking, jogging or running 
• Exercising without warming up or stretching the foot
• Trauma to the calf 
• Improper footwear
• Wearing high heels daily

Symptoms of Achilles Tendonitis are:

• Swelling in the back of the heel
• Tight calf muscles 
• Limited range of motion 
• The back of the heel feels warm to the touch

If you are experiencing any of these symptoms or want to lower your chances of experiencing an Achilles injury, you can try stretches to strengthen the tendon. If your injury requires physical therapy, Achilles Tendon repair on Long Island is offered at Cherrywood Footcare. Here, we will work with you to strengthen and stretch the muscles in the leg and calf. If the injury is minor, here are some stretches you can try to strengthen and stretch the Achilles at home.

Calf Stretch

Start by placing your hands on the wall and have one leg straight with the heel flat on the ground. Push your hips toward the wall as you place the opposite foot in front with your knee bent. You will begin to feel the stretch in your calf. Hold the position for 10 seconds without letting the heel come off the ground. Continue this exercise for an additional 20 reps on each side.

Toe to wall Stretch 

Start by facing the wall and place your toes up against the wall. With the other leg behind you, keep the heel down and lean forward. For some, you may need to place your toes higher to feel the stretch. Hold the stretch for 30 seconds on each side. Repeat 3 times per leg.

Heel Drop

To start, hold on to a railing or a wall and put the ball of the foot on the edge of the bottom step. Let your heel drop and allow your feet to relax. Hold for 30 seconds and repeat 3 times.

Sitting Heel Raises

Start by sitting on a chair while raising your toes as high as you can and then slowly lower. Repeat this exercise 20 times.

When doing these exercises, it is important to remember that it is ok to feel minor discomfort but you begin to feel sharp pains stop immediately.

Achilles Tendon Repair on Long Island Recovery

If you have had an injury, it is important to receive treatment as soon as possible to have a faster recovery. The longer you hesitate to begin your recovery, the more difficult it will be to have the best results or can result in long-term tendonitis. Achilles Tendonitis can go away in a few days if you are doing the proper stretches, treatment, and rest. If you have a rupture or a tear, this will require a longer recovery time as well as a longer treatment process. In severe cases such as a tear, surgery can be an option. If you are still experiencing sharp pains, visit Cherrywood Foot Care to learn more about Achilles Tendon repair on Long Island.