Achilles Tendinitis Exercises

What is it?

Achilles tendinitis is swelling and irritation of your Achilles tendon. A tendon is a cord of tough tissue that connects muscles to bones. The Achilles tendon connects the calf muscle to the heel. It may be painful to exercise forever if your tendinitis is not treated. It may take weeks to years to fully recover from tendinitis. Ask your caregiver for the handout about Achilles tendinitis to learn about other ways to treat your injury.

Lower Leg and Foot

Do's and Don'ts:

Caregivers may tell you to remain pain-free as you use your foot and leg more. If your injury does not improve, call your caregiver.

Exercises:

  • Ankle Stretch:
    Picture of Achilles tendon ankle stretch against wall
    Facing a wall, stand with both knees bent and the injured foot back. Gently lean into the wall until you feel your lower calf stretch. Hold for 30 seconds. Repeat 2 times.

  • Calf Stretch:
    Picture of Achilles tendon stretch against wall
    Facing a wall, stand with your forward leg bent and (injured) back leg straight. Gently lean into the wall until you feel your calf stretch. Hold for 30 seconds. Relax. Repeat 2 times.

  • 2 Leg Heel Raise:
    Picture of an Achilles tendon two leg heel raise exercise
    Stand with both legs straight and your feet close together. Raise up on your toes and hold for 1 second. Slowly lower to the ground. Repeat 20 times.

  • 1 Leg Heel Raise:
    Picture of Achilles tendon one leg heel raise
    Stand on your injured leg with a chair turned backwards in front of you. Holding onto the chair back, raise up on your toes keeping your knee straight. Hold for 1 second. Slowly lower to the ground. Repeat 10 times.

Care Agreement

You have the right to help plan your care. Learn about your health condition and how it may be treated. Discuss treatment options with your caregivers to decide what care you want to receive. You always have the right to refuse treatment.

© 2013 Truven Health Analytics Inc. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes. All illustrations and images included in CareNotes® are the copyrighted property of the Blausen Databases or Truven Health Analytics.

The above information is an educational aid only. It is not intended as medical advice for individual conditions or treatments. Talk to your doctor, nurse or pharmacist before following any medical regimen to see if it is safe and effective for you.

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