Best Achilles Tendon Exercises: Recommendations and Benefits
December 2, 2023 by JoyAnswer.org, Category : Health
What are the best Achilles tendon exercises? Discover a selection of the most effective exercises for strengthening and maintaining healthy Achilles tendons. Learn about their benefits.
What are the best Achilles tendon exercises?
Strengthening the Achilles tendon involves exercises that focus on the calf muscles and the tendon itself. Here are some effective exercises:
Calf Raises: Stand with your feet hip-width apart. Slowly raise your heels off the ground, lifting your body up onto your toes. Hold for a moment, then lower back down. You can do this on flat ground or on an elevated surface for added stretch.
Eccentric Heel Drops: Stand on a step or ledge with the balls of your feet at the edge. Rise up on your toes, then slowly lower your heels below the level of the step, feeling a stretch in your Achilles tendon. Use the uninjured foot to lift back up, then repeat.
Resistance Band Exercises: Sit with your legs straight and a resistance band wrapped around the ball of one foot. Flex your foot back towards your body against the resistance of the band.
Ankle Dorsiflexion Stretch: Sit on the floor with your legs straight out in front of you. Use a towel or exercise band to loop around the ball of your foot, gently pulling it towards you to stretch the Achilles tendon.
Benefits of Achilles tendon exercises include:
- Reduced Injury Risk: Strengthening the tendon can help prevent injuries during physical activities.
- Improved Mobility: Strengthening and stretching exercises can enhance the flexibility and range of motion in your ankles.
- Enhanced Performance: Stronger Achilles tendons can lead to better performance in various sports and activities that involve running or jumping.
Remember to start slowly and gradually increase the intensity of these exercises to avoid overloading the tendon. If you have any concerns or a history of Achilles tendon issues, it's a good idea to consult with a healthcare professional or a physical therapist before starting a new exercise regimen.
Recommended Exercises for Strengthening the Achilles Tendon
Seated Heel Raises: This exercise targets the soleus muscle, the main calf muscle that assists in plantarflexion (pointing the toes downward). Sit on a chair with your legs extended and heels on the floor. Slowly raise your heels off the floor, holding for a second at the top, and then lower back down. Repeat 15-20 times, 2-3 sets.
Standing Heel Raises: This exercise engages both the gastrocnemius and soleus muscles, providing a more comprehensive strengthening effect. Stand with feet shoulder-width apart and heels on the floor. Slowly raise your heels off the floor, holding for a second at the top, and then lower back down. Repeat 15-20 times, 2-3 sets.
Wall Sit Calf Stretch: This exercise helps to improve flexibility and range of motion in the Achilles tendon. Stand facing a wall with your toes slightly pointed outward. Lean forward until your heels are slightly raised off the floor, keeping your back straight. Hold for 30-60 seconds, 2-3 sets.
Impact of Different Exercises on Achilles Tendon Rehabilitation and Strength
Eccentric Exercises: Eccentric exercises involve lengthening the muscle under tension, which is particularly beneficial for strengthening the Achilles tendon. Examples include heel drops and eccentric calf raises. These exercises help to develop the tendon's ability to absorb forces and protect against injuries.
Isometric Exercises: Isometric exercises involve contracting the muscle without any movement. Examples include calf raises against a wall or a partner pushing down on your foot. Isometric exercises help to build strength in the tendon without putting excessive strain on it.
Stretching: Stretching the Achilles tendon regularly helps to maintain flexibility and prevent tightness, which can contribute to overuse injuries. Gently stretch the Achilles tendon for 30-60 seconds after each workout and before bed.
Gradual Progression and Rest
It's important to gradually increase the intensity and frequency of Achilles tendon exercises to allow the tendon to adapt and prevent injury. Start with low-intensity exercises and short sets, and gradually increase the volume and intensity over time. Also, make sure to incorporate rest days to allow the tendon to recover.
