5 Strength Exercises for Achilles Tendonitis: Regain Mobility and Overcome Pain
Achilles tendonitis is a common condition that causes pain and discomfort in the Achilles tendon – the thick band of tissue connecting the calf muscles to the heel bone – can significantly impact one's daily life and physical activities. It often impacts individual participating in impact-based activities such as running & field sports but can also impact the general population. While various treatment options are available, incorporating strength exercises into your rehabilitation routine can play a pivotal role in alleviating symptoms, promoting healing, and preventing future occurrences. In this guide, we'll delve into the diagnosis, symptoms, and presentation of Achilles tendonitis, before delving into an effective set of strength exercises aimed at aiding recovery and restoring strength.
Diagnosis: Diagnosing Achilles tendonitis often involves a comprehensive assessment of an individual's medical history, coupled with a physical examination. Medical professionals will pay close attention to any prior instances of tendonitis, overuse injuries, or biomechanical issues that might contribute to the condition. Achilles tendon pain is often triggered by a rapid increase in activity (i.e. - increase in weekly running volume) or by individuals returning to an impact based activity after having taken extensive time off. Tenderness, swelling, and pain along the back of the lower leg are hallmark indicators of Achilles tendonitis. In some cases, imaging tests such as ultrasound or MRI might be used to provide a clearer view of the tendon's condition.
Symptoms & Presentation: Achilles tendonitis manifests through a range of symptoms, which can vary in intensity and duration. The most common signs include:
Pain and Discomfort: Individuals with Achilles tendonitis often experience pain along the back of the heel, particularly during activities that place stress on the calf muscles and Achilles tendon, such as walking, running, and jumping.
Stiffness: Tenderness and stiffness are common upon waking up or after prolonged periods of rest, which can make movement uncomfortable but improves after warming up.
Swelling: Inflammation of the Achilles tendon can lead to localized swelling around the affected area.
Weakness: As the tendon becomes strained and inflamed, it can weaken over time, impacting the overall strength and stability of the lower leg.
Limited Range of Motion: Tendonitis can restrict the natural range of motion of the ankle joint, making activities that require flexing the foot upward (dorsiflexion) painful and challenging.
Treatment: The treatment of Achilles tendonitis typically involves a multi-faceted approach that combines rest, medication, physical therapy, and, importantly, strength exercises. The goal is to reduce pain and inflammation while gradually rebuilding strength and flexibility in the affected tendon. Here's how strength exercises can be an integral part of the recovery process:
Double Leg Calf Raises: Double leg calf raises are an excellent starting point for strengthening the calf muscles and the Achilles tendon. Begin by standing on the edge of a step or a raised surface, with the balls of your feet on the edge and your heels hanging off. Slowly rise onto your tiptoes, lifting your heels as high as possible. Lower your heels back down to a position lower than the step, allowing your calf muscles to stretch. Perform 3 sets of 15-20 repetitions.
Eccentric Calf Raises: Eccentric calf raises focus on the lowering phase of the movement, which helps to specifically target the Achilles tendon. Use a step or a raised surface similar to the double leg calf raise. Rise onto your tiptoes on both feet, take off 1 foot, and then slowly lower your insured side below the step's surface. Perform 3 sets of 12-15 repetitions on each leg. Note: if you have pain closer to the bottom of the heel, it can feel better to perform this exercise on the ground first before using a step.
Single Leg Calf Raises: Single leg calf raises further intensify the workout by challenging the injured tendon individually. Follow a similar approach as the double leg calf raise, but this time, perform the exercise on a single leg. This helps improve the strength imbalance between both legs and promotes symmetrical healing. Aim for 3 sets of 12-15 repetitions on each leg. Tip: hold onto a wall or pole to reduce the balance demands so that you can focus more on gaining height on the raises.
Lunges: Lunges are beneficial for strengthening the calf muscles, as well as improving overall lower body strength and stability since you having to place weight onto the balls of your back foot, placing a consistent load to the achilles tendon. Start by standing upright and taking a step forward with your unaffected leg, bending both knees to create two 90-degree angles. Push through both feet to return to the starting position. Make sure to keep your back straight and your core engaged. Perform 3 sets of 10-12 lunges on each leg. Add weights to each hand to make it challenging.
Conclusion: Achilles tendonitis can be a formidable challenge, but with the right approach, including proper diagnosis, symptom management, and a targeted strength exercise regimen, recovery is possible. Incorporating exercises like double leg calf raises, eccentric calf raises, single leg calf raises, and lunges can greatly aid in regaining strength, improving flexibility, and returning to an active lifestyle. However, it's crucial to work closely with a healthcare professional or physical therapist to ensure that your exercise routine is tailored to your specific condition and progress. At Opus Physio, we’ve treated dozens of individuals with various presentations of achilles tendon and have gotten people back to walking, hiking, running, and more. With dedication and patience, you can overcome Achilles tendonitis and embark on a journey towards a stronger, pain-free future.
