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Achilles Tendon Strengthening Exercises

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From Quick Guide: Achilles Tendonitis Guide

Summary: Learn how to perform a strengthening exercise to help relieve pain in the Achilles tendon and get expert tips and instruction on caring for Achilles tendon injuries in this free physical therapy video.

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By Monica Paradise
eHow Presenter

Monica Paradise works at Industrial Hand and Physical Therapy in Phoenix, Arizona. She graduated from Northern Arizona University with a degree in exercise science.
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Video Transcript

"Hi! I am Monica. I am going to show you another strengthening exercise you can do for your calf muscle and your Achilles tendon area. What you need to have is a wall nearby or a counter that can hold on to; it will give you a little bit of support and balance. If you have stairs at home you can use stairs and in our case here, we just stacked up a couple of books; phone books work great too. The reason being you are going to want to stand on the edge of the books, or the edge of the stairs and make sure the balls of your feet are securely on there. You want to allow your heels to be able to drop down. So you are going to come up on your toes, should feel your calf muscles working and then drop back down, up and down. You want to make sure that your knees are slightly bent when you are doing this up and down, right like this. Then you can do pigeon-toed; turn your toes in, knees bent again up, letting your heels drop down. You want to get as much motion as you can in here. You might only be able to start off doing 10 each direction, so with your toes straight and your toes inward, then you can slowly go up to 15, 20, and 30 however many you need to get a good workout. "

eHow Article: Achilles Tendon Strengthening Exercises

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