How to Strengthen the Achilles Tendon

Strengthening is an effective way to prevent injuries to the Achilles tendon. Achilles tendon injuries can have many causes, including overuse, improper footwear and accidents. A strained or torn Achilles tendon is common among runners. Ruptures of this tendon are also prevalent in sprinting and in racquet sports. The calf raise is a gentle exercise you can do to strengthen the Achilles tendon.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Exercise or aerobic step (optional)

1. Stand with the front of both feet on the edge of the exercise or aerobic step. Make sure the step is stabilized. You can also use a bottom stair step.

2. Slowly lower both your heels. Emphasize this downward movement.

3. Reverse the movement and use your toes to rise up again. If necessary, you can decrease the pressure on an injured leg by using the good leg to carry more of the weight.

4. Repeat 10 to 15 times or as many times as you are comfortable with. Increase the number of repetitions gradually to build strength.

5. Stretch your calves and legs after exercising. If needed, apply cold therapy to the Achilles tendon after stretching to reduce muscle spasms, pain and swelling.

Tips & Warnings

• For Achilles tendon strengthening, you should start easy and increase the workout intensity gradually. Exercise the Achilles tendon only when it is free from pain and inflammation. Do not hold on to anything during the exercise; it's the leg muscles you want to use to lift your weight.

References

• Sports Injury Clinic

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