Treating Achilles Tendon Injuries
Rehabilitation Exercises: ACHILLES TENDONITIS
You can start by doing the Towel Stretch. When this stretch gets too easy, try the Standing Calf Stretch, Soleus Stretch, and Plantar Fascia Stretch. When you no longer have sharp pain in your calf or tendon, you can do the Heel Raises, Step-up, and Static and Dynamic Balance exercises.
- TOWEL STRETCH
Sit on a hard surface with your injured leg stretched out in front of you. Loop a towel around the ball of your foot and pull the towel toward your body keeping your knee straight. Hold this position for 20 seconds then relax. Repeat 3 times.
- STANDING CALF STRETCH
Facing a wall put your hands against the wall at eye level. Keep the injured leg back, the uninjured leg forward, and the heel of your injured leg on the floor. Turn your injured foot slightly inward (as if you were pigeon-toed) as you slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 20 seconds. Repeat 3 times, several times each day.
- STANDING SOLEUS STRETCH
Stand facing a wall with your hands at chest level. With both knees slightly bent and the injured foot back, gently lean into the wall until you feel a stretch in your lower calf. Once again, angle the toes of your injured foot slightly inward and keep your heel down on the floor. Hold this for 20 seconds. Return to the starting position. Repeat 3 times.
- PLANTAR FASCIA STRETCH
Stand with the ball of your injured foot on a stair. Reach for the bottom step with your heel until you feel a stretch in the arch of your foot. Hold this position for 20 seconds and then relax. Repeat 3 times.
- HEEL RAISES
Balance yourself while standing behind a chair or counter. Raise your body up onto your toes and hold it for 5 seconds, then slowly lower yourself down. Repeat 10 times. Do 3 sets of 10.
Stand with the foot of your injured leg on a support (like a block of wood) 3 to 5 inches high. Keep your other foot flat on the floor. Shift your weight onto the injured leg and straighten the knee as the uninjured leg comes off the floor. Lower your uninjured leg to the floor slowly. Do 3 sets of 10.
- STATIC AND DYNAMIC BALANCE EXERCISES
A. Place a chair next to your uninjured leg and stand upright. (This will provide you with balance if needed.) Stand on your injured foot. Try to raise the arch of your foot while keeping your toes on the floor. Try to maintain this position and balance on your injured side for 30 seconds. This exercise can be made more difficult by doing it on a piece of foam or a pillow, or with your eyes closed.
B. Stand in the same position as above. Keep your foot in this position and reach forward in front of you with your injured side's hand, allowing your knee to bend. Repeat this 10 times while maintaining the arch height. This exercise can be made more difficult by reaching farther in front of you. Do 2 sets.
C. Stand in the same position as above. While maintaining your arch height, reach the injured side's hand across your body toward the chair. The farther you reach, the more challenging the exercise. Do 2 sets of 10.
Contact Cole Sports Chiropractic & Rehab at 540-242-4489 for an appointment with Dr. Joshua Cole, DC.
Injury Treatment Handouts
For your convenience, Cole Sports Chiropractic & Rehab has developed specific treatment handouts related to the following injuries: