SOLE Blog

June 17th, 2011

How to strengthen your Achilles and avoid tendinitis

The thought of straining your Achilles tendon can cause even the strongest runners to cringe. It's not an injury I would wish upon anyone. Read on to find some exercises, courtesy of The Running Injury Clinic, that you can use to strengthen your Achilles and avoid ailments like Achilles tendinitis.

What causes Achilles tendinitis?

Achilles tendinitis is an inflammation and strain of the Achilles tendon (a thick, fibrous tissue that connects the heel bone to the calf bone). This injury is primarily due to overuse of the Achilles tendon. Overuse can occur with high levels of strenuous exercise and high impact activity such as running on hard surfaces or a new hill regimen. Having weak or overly tight calf muscles is also a major cause of Achilles tendinitis. Additional risk factors include:

• Tight/inflexible Achilles tendon and/or weak ankle muscle.
• Engaging in sports and/or activities with sudden and frequent stops, including basketball, tennis, sports conditioning and sprinting.
• Excessive stress on the foot, including jumping, dancing, swimming.
• Not stretching prior to engaging in intense exercise/activity.
• Improper footwear, such as high heels, causes shortening of the calf muscles, making an individual more susceptible to developing Achilles tendinitis.

Symptoms to look for

If you're not sure if you are suffering from Achilles tendinits, some symptoms to look for are:

• Sharp pain located at the back of the heel.
• Heel pain after intense exercise.
• Stiffness in the heel first thing in the morning.
• Inflammation after weight-bearing for a prolonged period of time.

Muscle strengthening exercises

Calf Raises - Week 1

Directions:

• Place both feet on the ground, shoulder width apart.
• Raise up onto toes.
• 2 seconds up and 2 seconds down, control the motion throughout.

Calf Raises - Week 2

Directions:

• Stand on one foot.
• Raise up onto toes.
• 2 seconds up and 2 seconds down, control the motion throughout.

Calf Raises - Week 3

Directions:

• Place both feet on a step, shoulder width apart.
• Raise up onto toes then lower yourself down, stretching the calf at the bottom.
• 2 seconds up and 2 seconds down, control the motion throughout.

Calf Raises - Week 4-6

Directions:

• Stand on one foot.
• Raise up onto toes then lower yourself down, stretching the calf at the bottom.
• 2 seconds up and 2 seconds down, control the motion throughout.

Perform these exercises 3-5 days per week and always after or well before a workout or a run. Gently stretch before and after. After 6 weeks of doing these exercises, performing them 1-2 times per week will help you to maintain the strength you have gained. If your symptoms are not significantly reduced after 3-4 weeks seek the advice of a health care professional as other factors may be contributing to the injury.

Muscle stretching exercises

Calf Muscle Stretch 1

Directions:

• Place one foot behind you with hands against wall.
• Push hips forward.
• With knee straight, stretch will be felt in calf muscle.
• With knee bent, stretch will be felt in Achilles tendon.
• Hold this position for 20-30 seconds and perform each stretch 3 times.
• Switch legs and stretch again.
• Perform 1-2 times per day.

Calf Muscle Stretch 2

Directions:

• Place heel as close to wall as possible.
• Stand up using opposite foot.
• With knee straight, stretch will be felt in calf muscle.
• With knee bent, stretch will be felt in Achilles tendon.
• Hold this position for 20-30 seconds and perform each stretches 3 times.
• Switch legs and stretch again.
• Perform 1-2 times per day.

Remember that stretching a muscle prior or following a workout is simply warm-up and cool-down, respectively. To optimally stretch a muscle and subsequently improve flexibility, stretching should be done at a separate time from the workout (i.e. a few minutes before going to bed). Hold each stretch for 20-30 seconds and repeat 2-3 times. There is no physiological benefit to holding a stretch for more than 30 seconds.

How Can SOLE help?

SOLE Custom Footbeds' orthopedic shape will help reduce the amount of pain resulting from Achilles tendinitis. The deep heel cup will properly cradle the foot, reducing the amount of pressure and strain on the Achilles tendon and helping to hold the heel in place in shoes that may otherwise allow too much movement of the heel, resulting in rubbing of the heel bone. SOLE flips and slides can help recovery by not only cupping the heel, but, because of their open back, relieving the back of the tendon of any pressure. Coupled with insoles, it is essential to stretch the calf muscles frequently, which will strengthen the muscles found in the heel and lower leg and increase flexibility. R.I.C.E. (rest, ice, compress and elevate) will help to alleviate sweling and allow the tendon to heal.

Hopefully you'll find these exercises useful. Please post a comment and let us know how they work out for you.

Posted by: Matt Lambert at 2:46 p.m. in Medical | Comments (0)