Ankle Pain
Retrocalcaneal Bursitis
Read More >
Director at Flawless Physio
James McCormack is a Knee, Foot and Ankle Specialist Physiotherapist with over 10 years experience.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Alongside his clinical work he has created this website to provide free-to-read content for it's users.
Latest posts by James McCormack (see all)
- Best Running Shoes for Plantar Fasciitis - October 9, 2023
- Grierson-Gopalan Syndrome - January 24, 2023
- Best Running Shoes For Flat Feet - September 17, 2023
This article will provide a group of exercises we find most effective with our patients with a Haglund’s deformity. It is not a one-size-fits-all, but hopefully, you can have some success from performing them consistently over a 6-12 week period.
Best Exercises for Haglund’s Deformity
The best exercises for Haglund’s Deformity should stretch and condition the tendon to absorb load without irritating the patient’s symptoms. When going into dorsiflexion (lifting the foot upwards) past neutral, a Haglund’s Deformity can rub off the underside of the Achilles Tendon.
So, we try to avoid this position with repetitive exercises where possible. However, short periods in a dorsiflexed position for stretches are generally beneficial.
We use isometric exercises to condition the Achilles Tendon as we can get a large amount of force through the tendon without irritating it.
Stretching Exercise
Standing Gastrocnemius Stretch
- Stand upright with the affected leg behind you
- Keep the knee straight on the leg behind with a slight bend on the knee in front
- Move forward on the front leg while keeping both heels on the floor
- Stop moving forward once you feel a stretch on the back leg
- Hold for 45 seconds
- Repeat 3-4 times daily.
Strengthening Exercise
Isometric Heel Raise for Insertional Achilles Tendinopathy
- Stand on the floor with or without support
- Keep your knees straight
- Slowly raise your heels off approximately 2cm
- Hold for 45 seconds
- Return to start position
- Repeat 4 times
Balance Exercise
Single-Leg Balance: Wobble Cushion
- Stand on one leg with your foot on a wobble cushion on the floor
- Hold your opposite leg out in front
- Focus on a point in front of you to help with stability
- Hold for 60 seconds
- Repeat 3-4 times daily.
Physiotherapy with James McCormack
This article is written by James McCormack, a Lower Limb Specialist who is an expert in treating Haglund’s Deformity.
This is not medical advice. We recommend a consultation with a medical professional such as James McCormack if you are experiencing any of the symptoms discussed in this article. James offers Online Physiotherapy Appointments weekly and face-to-face appointments in his London clinic.