Achilles pain is very common, especially in runners, but what is it actually and what can we do to either prevent it or fix it?
𝐖𝐡𝐚𝐭 𝐢𝐬 𝐢𝐭?
– Pain in the Achilles tendon which runs from the heel until the bottom of the calf
- Most commonly felt when walking or running but can also feel it when going up stairs
𝐇𝐨𝐰 𝐝𝐨 𝐰𝐞 𝐭𝐫𝐞𝐚𝐭 𝐢𝐭?
- Is 100% treatable, it is a more nagging injury so our best bet is trying to prevent it from happening in the first place!
𝐇𝐨𝐰 𝐝𝐨 𝐰𝐞 𝐬𝐭𝐫𝐞𝐧𝐠𝐭𝐡𝐞𝐧 𝐲𝐨𝐮𝐫 𝐀𝐜𝐡𝐢𝐥𝐥𝐞𝐬?
Well let us show you!
Today we’re going to go over 3 exercises you can do at home to strengthen you’re achilles so we don’t end up with any annoying injuries
#1 𝘋𝘰𝘶𝘣𝘭𝘦 𝘊𝘢𝘭𝘧 𝘙𝘢𝘪𝘴𝘦𝘴
- Start either on the floor or if you’re looking to add more challenge, you can go off a stool or any other elevated object
- Raise yourself slowly and controlled up off the ground and lower back down
#2 𝘋𝘰𝘶𝘣𝘭𝘦 𝘤𝘢𝘭𝘧 𝘳𝘢𝘪𝘴𝘦 𝘵𝘰 𝘚𝘪𝘯𝘨𝘭𝘦 𝘓𝘦𝘨 𝘓𝘰𝘸𝘦𝘳
- This is just a progression from the exercise above, you’re going to start the exact same way but extending up onto you’re tip toes
- then transfer to one leg
- hold for a count and lower while staying on just one leg
- repeat for the other leg
#3 𝘚𝘪𝘯𝘨𝘭𝘦 𝘓𝘦𝘨 𝘊𝘢𝘭𝘧 𝘙𝘢𝘪𝘴𝘦𝘴
- This is the last progression around building strength around the Achilles
- Start flat footed or with the ball of your foot on an elevated surface
- Slowly lift until you’re just on the ball of your foot and your heel is in the air
- Lower back down, trying to maintain your balance
In terms of rep range and how often the calf and achilles can be trained relatively frequently because its a smaller muscle group so anywhere between 3-5 times a week with a sets and rep range of 3set x1 2-15 repetitions.
Continuing progression is important here and making sure you are continuing to make them more challenging!