Exercises for Achilles Tendonitis and Injury Rehabilitation

Achilles Tendonitis Exercises – Achilles tendonitis is a common condition that causes inflammation in the Achilles tendon, often due to overuse or improper activity. To aid in recovery and prevent further injury, a well-structured exercise routine is crucial. Below are effective exercises for Achilles tendonitis, including eccentric exercises, stretching routines, and rehabilitation exercises, along with how Curapod can complement these exercises to speed up recovery.

Stretching Exercises for the Achilles Tendon

Stretching is one of the first steps in managing Achilles tendonitis and promoting flexibility. Regular Achilles tendon stretches can help reduce tightness and improve mobility in the affected tendon. Here are some stretches to incorporate into your routine:

• Basic Achilles Stretch:
  • Stand facing a wall with one foot forward and the other foot back.
  • Keep the back heel on the ground while bending the front knee slightly, stretching the Achilles tendon and calf of the back leg.
  • Hold the stretch for 20 to 30 seconds and repeat on both sides, ensuring each stretch is done 2-3 times.
• Towel Stretch:
  • Sit on the floor with your legs extended. Take a towel and loop it around the ball of your foot (affected leg).
  • Gently pull the towel towards you to stretch the Achilles tendon and calf muscles.
  • Hold for 30 seconds and repeat 2-3 times on each side.

Eccentric Exercises for Achilles Tendon Strengthening

Eccentric exercises are considered the most effective for treating Achilles tendonitis. These exercises involve slowly lowering the heel to increase the tendon’s strength while it is stretched, promoting healing and preventing further injury.

• Eccentric Heel Drops:
  • Stand on a step with your heels hanging off the edge. Slowly lower your heels down past the edge of the step (eccentric phase).
  • Rise back up using both feet.
  • Repeat the exercise for 10-15 repetitions, then increase sets as strength improves.
  • Focus on the lowering phase to maximize effectiveness.
• Heel Drops with One Leg:
  • This is a more advanced version of the eccentric heel drop. Perform the exercise using only one leg to increase the challenge.
  • Perform three sets of 10-15 repetitions for each leg.

Achilles Tendon Rehabilitation Exercises

After the initial pain and swelling have subsided, rehabilitation exercises can help restore strength, flexibility, and functionality to the Achilles tendon.

• Calf Raises:
  • Stand with your feet flat on the ground, then raise up on your toes as high as possible.
  • Slowly lower your heels back down to the floor.
  • Perform 3 sets of 10-15 reps. For added challenge, try doing this on a step where your heels can lower below the level of the step.
• Resistance Band Exercises:
  • Use a resistance band to improve the strength of the Achilles tendon. Loop the band around the ball of your foot, and gently press your foot downward, extending your ankle.
  • Hold for 5 seconds and release. Perform three sets of 10-15 repetitions for each leg.

Achilles Tendonitis Exercises to Avoid

While exercise is key in treating Achilles tendonitis, some exercises can place excessive strain on the tendon and worsen the condition. Avoid the following:

• High-Impact Exercises: Activities like running or jumping that put excessive strain on the Achilles tendon should be avoided, especially in the acute stages of injury.
• Excessive Stretching: Over-stretching or pushing too hard in the early stages of healing can cause further damage to the tendon. Gentle, controlled stretches are recommended.

Curapod Enhances Achilles Tendonitis Rehabilitation

Curapod, a device that uses electrical stimulation, can be a helpful tool for managing Achilles tendonitis and accelerating recovery. Here’s how it supports exercise and rehabilitation:

• Pain Relief: Curapod provides non-invasive pain relief by using electrical impulses to block pain signals and reduce inflammation. This makes it easier to engage in physical activity and Achilles tendon exercises without discomfort.
• Muscle Relaxation: Achilles tendonitis can often lead to muscle tightness around the affected area. Curapod helps relax tight muscles, making it easier to perform stretches and rehabilitation exercises with greater flexibility and reduced pain.
• Improved Circulation: Electrical stimulation from Curapod increases blood flow to the affected area, which is crucial for speeding up healing. Enhanced circulation helps deliver oxygen and nutrients to the tendon, allowing for faster recovery after exercises.
• Complementing Rehabilitation: Curapod can be used before or after physical therapy sessions to reduce pain, ease muscle tension, and prepare the tendon for exercises. By integrating Curapod into your recovery routine, you can enhance the effectiveness of your Achilles tendonitis rehabilitation exercises.

References (Cardiff Harvard Style)

1. Mayo Clinic, 2025. Achilles Tendonitis: Symptoms and Causes. Available at: https://www.mayoclinic.org/diseases-conditions/achilles-tendonitis/diagnosis-treatment/drc-20359468 [Accessed 28 February 2025].
2. American Academy of Orthopaedic Surgeons (AAOS), 2025. Achilles Tendon Injury: Symptoms and Treatment. Available at: https://www.aaos.org/diseases–conditions/achilles-tendon-injury/ [Accessed 28 February 2025].
3. Spine-Health, 2025. Achilles Tendon Injury Symptoms and Treatment. Available at: https://www.spine-health.com/conditions/foot-ankle/achilles-tendon-injury [Accessed 28 February 2025].