If there is an inflammation of the Achilles tendon, the Achilles tendon can be severely affected by the injury and weakened by the permanent relieving posture. During therapy, it is therefore essential to strengthen the tendon again and maintain mobility. This is achieved through the exercises and, in addition, the natural metabolism is stimulated so that the Achilles tendon is optimally supplied. The exercises for Achilles tendon inflammation should not be performed during the acute phase of the inflammation, but only when the inflammation has subsided. Otherwise, the tendon may get worse and become additionally irritated.
Duration
The duration of an Achilles tendon inflammation always depends on the current progress of the disease and how long the problems have existed. In the early stages of the disease, it may be sufficient to refrain from sports for 1-2 weeks and at the same time perform special stretching and strengthening exercises for the Achilles tendon. If the disease has existed for a longer period of time and is more advanced or even requires surgery, this can mean several months of therapy and sporting time out for patients.
Exercises/Therapy
In the case of Achilles tendonitis, there are numerous exercises that can be performed to strengthen the tendon again afterwards and contribute to improved coordination and mobility. However, the exercises should not be performed during the acute inflammatory phase. Stretching of the Achilles tendon Stand in front of a wall.
The affected leg stands in front of the wall with the tips of its toes, so that only the heel is on the floor. The healthy leg stands one step further back. Stretch the front leg and approach your pelvis to the wall until you feel it stretch.
Hold this for 20 seconds. Strengthening and Stabilization Stand up straight and upright for the exercise, knees shoulder width apart and slightly bent. When you have found a secure balance, make a straight jump up.
Stretch your legs in the air but be sure to bend them again when you land. Land on the entire foot. 10 repetitions.
Coordination, Stabilization and Strengthening Stand on the injured leg. The foot is completely on the ground, with the other leg loosely held back in the air. Now bend the knee as if you were going to do a knee bend.
Make sure that your knee does not go beyond the tip of your foot. If you feel a tension in the Achilles tendon at the back, straighten up again. 10 repetitions.
Stretch Make a large lunge and support yourself with your hands on the floor. The front foot is between your hands. Now place this foot on the heel and pull the tips of your toes towards you, keeping the back leg as straight as possible.
Hold the stretch for 20 seconds. Stretch Stand straight and upright. Now touch the floor with your hands, keeping your legs as straight as possible.
Now slowly run forward with your hands until your body is straight, then slowly run back to the starting position. Stabilization and coordination Stand on the injured leg. Your foot is completely on the ground, the other leg is loose in the air.
Now bend your knee as if you wanted to do a knee bend. Make sure that your knee does not go beyond the tip of your foot. If you feel a tension in the Achilles tendon at the back, straighten up again. Do 10 repetitions.
- Stretch of the Achilles tendon
- Strengthening and stabilization
- Coordination, stabilization and strengthening
- Elongation
- Elongation
- Stabilization and coordination
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