Rehab for My Achilles Tendon?

3765784626_41a61660ca_b_Hamed Masoumi_noderivatives_standing onRehab for My Achilles Tendon?

Tips and tricks for Achilles tendon rehabilitation.

Sean Lee NSCA -CSCS, NASM -CPT, ACE
Barrington, IL

Question:

Do you have any Achilles tendon rehabilitation exercise suggestions?


Answer:

  • Always allow time to warm up thoroughly with a low impact exercise such as the stationary bicycle or treadmill walking for five to 10 minutes.
  • Stretch your calf muscles thoroughly after warming up.
  • Perform active range of motion exercises daily. For example, writing the letters of the alphabet with your toes. This will assist in maintaining and enhancing flexibility and range of motion.
  • Perform all resistance training exercises in a slow and controlled manner. Focus on form and movement quality.
  • Cardiovascular exercise should be progressed slowly as well beginning with low impact exercise first.
  • Plyometric exercise is contraindicated for the first month of training, but can and should be slowly integrated with low volume and intensity.
  • After exercise allow five to 10 minutes for a cool-down. This is an appropriate time to statically stretch the calf muscles holding for 10-30 seconds.
  • Place ice on the Achilles tendon after training sessions for 15-20 minutes. This will assist in the decrease of post exercise inflammation and soreness.

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