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Achilles Tendonitis Stage 1:


Achilles tendonitis is inflammation of the Achilles, the largest tendon in the human body, which connects the Calf muscles to the heel. Recovery time depends on the severity of the tendon damage and the effectiveness of your rehabilitation. 

 

Symptoms include 
>    discomfort and swelling in the tendon 
>    Limited range of movement in the ankle 
>    Pain to walk, hop or jump 
>    Warm to touch the Achilles 
>    Thickening in the Achilles tendon 

 

What causes Achilles Tendonitis:
>    Repetitive or intense strain 
>    A specific injury 
>    The structure of the Achilles changes during the aging process which can make it more susceptible to injury. 
>    A naturally flat arch of the foot 
>    Being overweight 
>    Tight calf muscles 
>    Wearing poor footwear 
>    Hilly and uneven terrain 
>    Other mechanical issue in the body that put pressure on the Achilles. 

 

Initial stages: 
>    Reduce activities that are causing the problem 
>    Ice for 10-20 Minutes 4 times per day 
>    Use a calf board and regularly stretch 
>    Look at wearing supportive footwear

 

Exercises stage 1 : 
>    Calf stretches 3 x 30s
>    Calf board daily  
>    Seated calf raises 3 x 10 
>    Eccentric calf loading double leg 3 x 30 (As a progression) 
>    Eccentric calf loading single leg 3 x 30s (As a progression) 
>    Resisted dorsiflexion 3 x 10 
>    Resisted plantarflexion 3 x 10