Introduction
The main symptoms of Achilles tendon pain are stabbing, dull or diffusely distributed pain in the area of the Achilles tendon. They are often located directly at the base of the calcaneus. A so-called “tarnishing pain” often occurs after getting up.
An Achilles tendon inflammation is called “Achillodynia“. This is often accompanied by hardening in the area of the lower calf and pressure sensitivity in the course of the Achilles tendon. In later stages of Achilles tendonitis, limited mobility of the upper ankle joint is observed when the foot is pulled up.
If the complaints persist for more than 6 months (chronicity), knots should be palpated by hand. Achilles tendon pain can have various causes. Unusual intensive strain such as when hiking or climbing in the mountains can lead to overloading.
Long jump, high jump or hurdling also place heavy demands on the Achilles tendon. In general, overtraining can be the cause. Often, however, high-heeled shoes are sufficient, as these lead to overpronation of the foot and a shortened tendon. Further possible triggers for Achilles tendon pain are reduced blood circulation in the tendon, foot malposition or aging processes.
Mobilization Exercises
1. mobilization with the gymnastic ball In a seat on a stool, the affected foot stands on the gymnastic ball. Now slowly move the gymnastics ball back and forth with your foot. It is best to perform the exercise barefoot, as this will give you more feeling and prevent you from slipping off the ball so easily.
2. mini knee bends while standing While standing (feet about shoulder width apart) bend your knees slightly. From this starting position you now go deeper into your knees and finally return to the starting position. Repeat the exercise 10 times.
The number of sets depends on your training condition. 3. walking in all variations Walk barefoot in a circle. First on tiptoe, then on the heels, on the outer edge of the foot and finally on the inner edge of the foot.
For variation, take very small steps, very large steps and lunges. Further exercises can be found in the article Physiotherapy – Mobilization Exercises1. Stretching on the stairs Stand on a step with both feet (with the forefoot).
In case of balance problems hold on to the banister. Now alternately stretch your legs completely, walk on your tiptoes, then kneel slightly and let your heels tilt down. Hold for 2 x 10 seconds 2.
Stretch with the towel Move to the long seat on the floor. Put a knee roll or a rolled up towel under your knees. Take a towel and pull your foot towards your body.
Hold the position as soon as you feel a pull in the calf area. Repeat the exercise as needed. 3. lunge Stand with a large lunge.
The affected leg is at the back. Alternate lightly on your knees with the back leg and then stretch it again. The exercise should lead to a pulling in the calf, but should be performed painlessly. Further exercises can be found in the article Achilles tendon – stretching exercises
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