Achilles Tendinitis: Achilles Tendon Pain
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Achilles Tendonitis (Achilles Tendinopathy) strengthening exercises are the most effective way to cure Achilles Tendon Pain. Tendons connect muscle to bone and they have less blood supply than a muscle. As a result, it takes them longer for a tendon to heel when injured compared to a muscle. A strengthening program to cure Achilles Tendonitis normally takes 8-12 weeks. It is rarely a linear line of progression and consistency is important.
Currently, there are two evidence-based Achilles Tendonitis Exercise programmes that are effective; The Alfredson Protocol and the HSR Protocol. In this article, we are going to explain how to do the Alfredson Protocol. It has a very high volume of repetitions but it can be done without equipment. Borth the Alfredson and the HSR protocols have been shown to be equally effective forms of treatment to heal Achilles Tendonitis.
This program is often referred to as an Eccentric Achilles Tendon protocol. The protocol needs to be carried out every day for 3 months and can be quite tedious but it is effective. Try these exercises on two feet initially and then progress to a single leg as it becomes easier. Aim to be consistent with the time of day that you do the exercises to allow approximately 24 hours of rest between sessions.
If you can comfortably do 3 sets of 15 heel raises, progress onto the eccentric heel raises.
If you can comfortably do 3 sets of 15 soleus raises, progress onto the eccentric soleus raises.
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack. He offers Online Physiotherapy Appointments for £45.
Related Article: Achilles Tendonitis: Causes, Symptoms and Treatment