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Achilles tendon rehab
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Thursday, August 17, 2006 11:03 AM
What are the best ways to rehabilitate an injured achilles tendon that is damaged from running? I searched around and all i could find were some prevention exercises and something about a rupture. I'm sure it isnt as severe as a rupture but i would still like to know some rehab exercises or any other methods to help it heal faster
<message edited by Reset on Thursday, August 17, 2006 11:08 AM>
Age: 18 Height: 6'3 Weight: ~230
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Lynx100
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RE: Achilles tendon rehab
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Thursday, August 17, 2006 5:17 PM
Rehabilitation for Achilles tendinitis often includes the following: - Reduce activity during the acute phase.
- Ice injury multiple times per day (place foot/ankle in bucket of ice water).
- Use 1/8" felt pad heel lifts in both shoes until symptoms are gone.
- Perform gentle exercises, such as hopping on toes or jump roping, to build elasticity in the muscle and tendon. Start minimally, and only after pain is gone.
- Use anti-inflammatory medications such as ibuprofen to reduce inflammation and speed up recovery.
The major objectives of rehabilitation from Achilles tendinitis are to improve the elasticity of the calf muscle and to gradually increase pain-free range of motion at the ankle. Exercises to achieve these goals include: - Gastrocnemius stretch
Stand in front of a wall and flatten your palms on the wall, elbows extended. Bend elbows and lean into the wall while keeping back and knees straight and feet flat on the floor. Lean as far into the wall as first significant pain allows, attempting ultimately to rest forehead on the wall. Hold this position for 10 to 20 seconds, then extend elbows while maintaining hand contact with the wall. Rest for five to 10 seconds. Perform this procedure 10 times at least three times daily. While this exercise can be modified to stretch only the injured side, doing both sides is recommended to protect the uninvolved side from injury while rehabilitating the injured tendon.
- Soleus stretch
Stand in front of a wall and flatten your palms on the wall, elbows extended. Slightly flex knees but keep back straight. Feet must remain flat on the floor or ground. Lean as far into the wall as first significant pain permits and hold this position for 10 to 20 seconds. Extend the elbows while maintaining hand contact with the wall. Rest for five to 10 seconds. Perform this cycle 10 times at least three times daily. While this exercise can be modified to stretch only the injured side, doing both sides is recommended to protect the uninvolved side from injury while rehabilitating the injured tendon.
- Foot flexion
Sit on the floor, extending the injured-side leg and flexing the opposite leg at the knee. Loop a towel under the instep of the injured-side foot while holding an end of the towel in each hand. Gently draw back on the foot with the towel until first pain intervenes. Hold this position for 10 seconds. Relax the arms and the foot and rest for 10 seconds. Do this routine 10 times at least three times daily. Perform the same routine with the uninjured side to protect it from injury.
- Double leg raises
Stand erect with hands resting lightly on a chair back, table, or other supporting structure. Slowly raise up on the toes to the point of first pain at the injury site. Hold this position for 10 to 15 seconds, then return to start position. Rest for five seconds. Perform this sequence 10 times at least three times daily. This exercise both rehabilitates the injured tendon and helps protect the uninjured one.
- Single leg raises
Stand erect with one hand resting lightly on a supporting structure placed beside you. Flex the knee farthest from the supporting structure and raise the heel backward so that body weight is on the opposite leg. Slowly raise up on the toes of the weight-bearing leg. In the instance of the injured side, raise up only to the point of first pain. Hold this position for 10 to 15 seconds, then return to start position and rest for five seconds. Perform this cycle 10 times. Reverse the position of the legs and do the same sequence as described for the first exercised leg. Perform this series at least three times daily. This exercise both rehabilitates the injured tendon and helps protect the uninjured one.
Attempt exercise 5 only after you can do exercise 4 through the full range of motion without significant pain. When you can do exercise 5 effortlessly and without pain, add resistance by holding a one- or two-pound weight in each hand. As strength builds, increase resistance in two- to three-pound increments for each hand.
Alternative exercises
During the period when normal training should be avoided, alternative exercises may be used. These activities should not require any actions that create or intensify pain at the site of injury. They include: (Taken from http://sportsmedicine.upmc.com/InjuriesAchillesTendinitisRehab.htm)
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RE: Achilles tendon rehab
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Friday, August 18, 2006 9:52 AM
great post lynx thanks a ton.. this is for my dad btw
Age: 18 Height: 6'3 Weight: ~230
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