Achilles Tendon Stretches
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Achilles Tendonitis is an inflammation and irritation of the Achilles Tendon. You can walk with Achilles Tendonitis it is pain-free to do so, be conscious of the 24 hours response as if there is increased pain the morning after a walk then you have walked too much the day before. If you have pain when walking, we recommend short and frequent walks of 15-20 minutes or if you are going for a longer walk take a 15-minute rest with some Achilles Tendon Stretching during your rest.
The undulating surfaces associated with hiking can place greater stretch and tension on the Achilles Tendon. As a result, it is not recommended to hike with Achilles Tendonitis as it can irritate your symptoms and slow down the recovery process. If you live in an area with short, low gradient hills, this might be a place to begin your return to hiking once your pain begins to improve and you should gradually increase your distance from that point under the guidance of a Physical Therapist.
If it is too painful to walk with Achilles Tendonitis, we recommend you refrain from running until you have settled your Achilles Tendon pain. Once it is pain-free walking, you can begin a gradual return to running.
If you have mild Achilles Tendonitis pain running or pain after running, you can run with Achilles Tendonitis. The critical factor we consider is the tendon’s irritability; how long the pain lasts within 24 hours of a run. If the pain does not subside in this period, then we recommend reducing the speed or distance of the next run, but it is better to continue running even if it is a lot less than your normal levels than stopping altogether.
There are some key considerations when running with Achilles Tendonitis to reduce the force and pressure placed on the Achilles Tendon. First, maintaining a high cadence of 171 steps per minute or more significant has been shown to reduce the forces placed on the Achilles Tendon. Running upright can limit over-striding and reduce the amount of dorsiflexion on the ankle during peak mid-stance.
External factors to consider are wearing trainers with a high drop height, meaning the height is more significant on the back of the trainer compared to the front. A high drop shortens the Achilles Tendon, so less pressure is placed on it. If you have a low-drop shoe, you could consider placing a heel wedge in your shoe, but we find that they move around and are uncomfortable when running.
People commit a lot of time and effort into their preparation for a marathon and feel a lot of pressure to do it if they have a charity place so we often face the question in the clinic.
In short, if pain allows, you can run a marathon with Achilles Tendonitis but it is not something we would recommend. It can irritate your symptoms considerably, and delay the healing process and overall recovery time.
Related Article: Best Running Shoes for Achilles Tendonitis
There is no impact involved when using the elliptical machine and it places less tension and force through the Achilles tendon than walking. You can therefore use the Elliptical with Achilles Tendonitis as an alternative form of exercise to walking or running.
Achilles Tendonitis is primarily aggravated by weight-bearing and impact activities such as walking, running or jumping. Cycling is ok to do with Achilles Tendonitis, but we would recommend considering the following to reduce the levels of force applied to the Achilles Tendon:
Swimming is an excellent alternative to running, jumping or walking for cardiovascular exercise as there is no impact or tension placed on the Achilles Tendon. If we are being pedantic, we would recommend you avoid tumble turning or diving to reduce pressure on the tendon.
In short, yes, you can squat with Achilles Tendonitis. Impact activity places the most significant strain on the Achilles Tendon, and the forces generated when running are up to x9 times a person’s body weight. Assuming this, it will be tough to replicate that weight through your Achilles Tendon when doing a squat.
Yes, you can deadlift when you have Achilles Tendonitis. If you have any discomfort in your Achilles tendon when deadlifting, consider wearing a heeled shoe or placing a heel raise inside your shoe to shorten the Achilles Tendon. Avoid deadlifting barefoot as it can put increased tension on the tendon.
Yes, you can lift weights with Achilles Tendonitis. Weight training is the most effective form of treatment for Achilles Tendonitis. The Alfredson Protocol was developed using calf raise variations to cure plantar fasciitis. Another protocol involves heavy, slow calf raises using the leg press machine.
Generally, you can ski Achilles Tendonitis; as you are locked into a boot sore, minimal force goes through the tendon. It is essential to ensure you have well-fitting boots; if they are too tight, they can rub off the retrocalcaneal bursa and cause bursitis. Otherwise, we recommend numbing the tendon with ice regularly throughout the day.
If you have pain walking a short distance, we wouldn’t recommend playing golf with Achilles Tendonitis. However, if you can tolerate short distances, you could golf using a buggy or at least a trolley rather than carrying your golf bag.
It is primarily the walking and time on your feet when playing golf that aggravates Achilles Tendonitis rather than the golfing motion.
Sprinting and jumping are some of the primary movements that aggravate Achilles Tendonitis, so we wouldn’t recommend playing basketball with Achilles Tendonitis.
If you play, it is worth icing the tendon between plays and wearing a cushioned trainer to reduce the impact through the tendon.
When the Achilles Tendon is irritable you should avoid skipping, hopping, jumping and running. Exercises such as running on the treadmill and jump rope skipping should be avoided until the pain is stable before reintroducing them slowly under the guidance of a Physical Therapist.
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: Symptoms, Causes and Treatment