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Stretching for Achilles tendon pain
If you have suffered from Achilles tendonitis or other injuries to the Achilles tendon, stretching can be a good complement to healing. It is important to stretch the tendon to allow it to regain its primary function: to store, reuse and release energy. Stretching is also said to increase circulation and reduce swelling. Stretching also stimulates the fibroblasts in the fascia to build more collagen.
Opinions are divided on whether stretching is necessary. The lack of continuity means that there is no clear evidence of the benefits of stretching. However, many people find stretching to be beneficial and calming.
Stretching is usually done statically or dynamically. Dynamic stretching is based on bringing the muscle to an extreme position and then coming back. Static stretching involves extending the muscle and holding it in position. Dynamic stretching may be preferable before physical activity and static may be better for rehab.
Achilles tendon stretching exercises at home
1. stretch the Achilles tendon straight knee. Stand up and take a step backwards. The heel of your back foot should be pressed against the ground. Keep the knee of the back leg stretched. If you don’t feel any pull in the Achilles tendon, try taking a longer step back. Hold the stretch for at least one minute and breathe deeply during the stretch. Stretch several times a day.
2. Stretch your Achilles tendon with a bent knee. Stand up and take a step backwards, pressing your heel against the floor. Now bend the knee of your back leg until you feel a pull on your Achilles tendon. Hold the stretch for at least a minute, breathing deeply as you go. Stretch several times a day.
3. stretch the plantar fascia. Grasp the toes of your sore foot and bend your toes up to stretch the plantar fascia. Hold the stretch for one minute. Repeat three times. Do this exercise several times a day.
4. Foot circles. Make circular movements to both the right and left to increase circulation in the Achilles tendon. Do circles for about 30 seconds each way.
8. lie on your back and place both hands on your buttocks. Alternate between pressing your back against your hands and swaying to soften the structures. The exercise softens the lumbar spine and increases circulation.
Then you should not stretch your Achilles tendon
In case of muscle or tendon rupture, avoid stretching for the first time. You can do simple circulation exercises for the tendon to promote healing. After a while, you can start stretching gently and slowly. Stretching should not make the pain worse.
If it hurts to stretch your Achilles tendon, you should stop immediately. There is a risk of further damage developing.
If you are unsure about what to do, you may want to consult a physiotherapist or other medical professional with experience in this area.
