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?
Achilles Tendinopathy
๐๐ก๐๐ญ ๐ข๐ฌ ๐ข๐ญ?
– 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
๐๐จ๐ฐ ๐๐จ ๐ฐ๐ ๐ญ๐ซ๐๐๐ญ ๐ข๐ญ?
- Is 100% treatable, it is a more nagging injury so our best bet is trying to prevent it from happening in the first place!
๐๐จ๐ฐ ๐๐จ ๐ฐ๐ ๐ฌ๐ญ๐ซ๐๐ง๐ ๐ญ๐ก๐๐ง ๐ฒ๐จ๐ฎ๐ซ ๐๐๐ก๐ข๐ฅ๐ฅ๐๐ฌ?
Well let us show you!
Today weโre going to go over 3 exercises you can do at home to strengthen youโre achilles so we donโt end up with any annoying injuries
#1 ๐๐ฐ๐ถ๐ฃ๐ญ๐ฆ ๐๐ข๐ญ๐ง ๐๐ข๐ช๐ด๐ฆ๐ด
- Start either on the floor or if youโre 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 ๐๐ฐ๐ถ๐ฃ๐ญ๐ฆ ๐ค๐ข๐ญ๐ง ๐ณ๐ข๐ช๐ด๐ฆ ๐ต๐ฐ ๐๐ช๐ฏ๐จ๐ญ๐ฆ ๐๐ฆ๐จ ๐๐ฐ๐ธ๐ฆ๐ณ
- This is just a progression from the exercise above, youโre going to startย the exact same way but extending up onto youโre 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 ๐๐ช๐ฏ๐จ๐ญ๐ฆ ๐๐ฆ๐จ ๐๐ข๐ญ๐ง ๐๐ข๐ช๐ด๐ฆ๐ด
- 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 youโre 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!