Massage Exercises

1. massage the Achilles tendon Get into the seat and strike one leg over the other in the half tailor’s seat. With thumb and forefinger you massage now circularly and laterally the Achilles tendon at the beginning at the heel until about hand width below the hollow of the knee. Now walk in a circle back towards the heel.

2. massage the underfoot lengthwise Move into the seat and strike one leg over the other in the half-cutter seat. With both thumbs start at the inner lower edge of the heel and push lengthwise with light pressure towards the front of the foot. 3. massage the ball of your foot Get into the seat and beat one leg over the other in the half tailor seat.

Press between the two front balls of your feet with your thumb. Now circle slowly with your thumb on this spot. You can also grasp your foot with one hand and press it together so that the front balls of your feet are brought closer together. The Blackroll (fascia roll) is particularly suitable as an aid.

Pain when jogging or cycling

Since joggers in particular often suffer from Achilles tendon pain, there are some helpful measures to prevent prophylactically. Often the cause is incorrect footwear or exaggerated training units, which lead to a clear overstrain. Get intensive advice when buying running shoes.

If you have a special foot position or foot shape, the shoe must be adjusted accordingly using insoles or other measures. Vary your training program by not always running on the same surface. Do not run daily, but allow your feet to take breaks.

Walk barefoot a lot if possible and change your shoes often to prevent one-sided strain. When cycling, the correct saddle height, frame geometry and saddle inclination are decisive for the load on the Achilles tendon. Even the so-called “clicks”, i.e. special cycling shoes, can restrict the foot’s mobility too much or lead to incorrect posture. If necessary, reduce your training schedule and look for sporty alternatives. Integrate stretching and strengthening exercises into your training sessions and massage your calves.