Exercises for Achilles Tendinopathy
It is an injury of the tendon connecting the lower leg to the ankle and is characterized by pain at the rear of the foot or the heel. This tendon is the broad, connective tissue connecting the lower leg muscles to the foot. If you have worries about the health of your feet or related structures, a visit to a Podiatrist Brownsville is in order. Doral Health and Wellness offers care for sprained ankles and foot arthritis.
Stretching the Gastrocnemius
Face a wall and place your feet wider than your hips apart, with the injured foot behind. Keep the back foot planted firmly on the floor while bending the opposite knee. Put your rear leg against a wall and lean forward until you feel a gentle to moderate stretch in your calf. For thirty seconds, maintain that position. 3 to 5 times are recommended. This is something that can be done numerous times a day.
If the runner’s stretch causes pain in your shoulders, try the toe-to-wall variation instead. The upper body is relieved of some of the strain. This exercise, like the runner’s stretch, assists with mobility by easing tension in the Achilles tendon. Proceed with the painful leg as directed. In a standing position, with your back to the wall, prop your feet up against the surface. As your toes go higher in the air, so does your stretch. Extend your torso forward while keeping your heel planted on the ground. Continually hold this position for the next thirty seconds. Finish three repetitions.
The Gastrocnemius Heel Raise
Put your hands on a counter and stand with your feet hip-width apart. Raise up on the tips of your first and second toes while keeping your knees straight. Raise the uninjured foot off the floor and, after 2 or 3 seconds, slowly set down the other heel. Doing 10-15 counts for 3 sets, twice a day, is recommended.
If you want to target the soleus, try this variation on the prior exercise. With your feet apart, slightly bend your knee and lift the body up onto the sole of the foot while keeping your knees slightly bent. Raise the leg that isn’t hurting and put your heel back down on the ground slowly. You can do three sets of 10–15 eccentrics, twice a day.
You should visit a Podiatrist as soon as possible even if you think your Achilles damage is modest to rule out the chance of future injury and start proper therapy. The Doral Health specialists are excellent in their field, if you have foot injuries don’t hesitate to consult us. Doral Health & Wellness has Podiatrists Brownsville who are able to examine patients, review medical history, and make treatment suggestions. Throughout the consultation and treatment, they keep lines of communication open with patients and their loved ones. The Doral Health Center Brooklyn is located at 1797 Pitkin Avenue. Get in touch with us at 1-347-384-5690 or check out http://www.podiatristsbrooklyn.com/ to schedule an appointment.