Achilles Heel Pain Exercises

Chronic pain in the Achilles tendon may be caused by excessive loading during vigorous training activities; this leads to Achilles tendinitis or inflammation of this tendon. Some people are more prone to this condition despite similar activities.

In the late 1990s, sports medicine researchers discovered that most people with Achilles tendon pain have Achilles tendinosis, a degeneration of tissues. Tendon tissue degeneration combined with sudden overuse may contribute to more reported cases of tendinitis and rupture.

Two clinical studies have concluded that progressive eccentric exercises achieve more efficient results than conventional therapy.

Experimental Results

• A clinical study published in the British Journal of Sports Medicine concluded that eccentric loading significantly reduced Achilles tendon thickness as opposed to concentric loading wherein thickness in the tendon is one of the symptoms of tendinitis.

  In twelve weeks, the experimental group of an eccentric loading exercise study by the Sports Medicine Unit of the University Hospital of Northern Sweden had significantly reduced pain with increased calf strength while returning to competition levels; their conclusion was that eccentric exercises are preventative against Achilles problems when done faithfully a few times a week.

Warm Ups

• Warm up exercises are essential in preventing tissue damage and overexertion related ailments especially during eccentric loading. About ten minutes of moderate warm ups can be done on an exercise bike, calisthenics or a brisk walk. Build up a light sweat. When you experience pain, slow down. Ignoring pain when you have tendinitis or tendinosis can actually do more harm than good.

  After warm ups, do a few minutes of runner's stretch. Stand and lean against a solid object like a wall at arm's length, one leg forward, knee bent. The back leg stretches calf muscles with foot dorsi-flexed. Toes point forward. Breathe slowly and deeply while holding this position for a slow count of twenty.

Eccentric: Heel Drop

• You need a solid block of wood, set of bricks, or a step 4 to 6-inches high that allows you to stand upon it comfortably at shoulder width. The plan of attack is to build strength in the calf muscle of your afflicted leg while countering any weakness with your stronger leg. You can do this through eccentric stretches of the afflicted leg and concentric raises of both legs.

  Stand with hands supporting you against a solid surface. Only the balls of your feet and toes caress the block as you hang your heels over the edge. Raise your stronger leg as you bend the knee slightly in your weaker leg. All of your weight must be shifted to your weaker leg. Your knee should always be directly above your toes to prevent torquing your knee. Never bounce. Always do steady, gliding motions.

  Allow your heel to gradually drop below the level of the block as much as possible into a dorsi-flexed position.

Concentric: Heel Press

• Lower your stronger leg to the same position, distribute your weight evenly, and push upon the balls of your feet until they're both in a plantar-flexed position.

  This is one repetition. Gradually work towards three sets of ten repetitions twice a day. You may feel slight pain when doing this at first. When you can do these reps without pain you may begin adding weight in 5 lb. increments in the form of a backpack or a free weight held upon your shoulder (on your strong side). Push for more speed, reps and larger weights only when you can do it pain free. Cool down with a runner's stretch.

If You Are Bed-Ridden

• Tendinosis happens especially to people who are bed ridden because of infirmity and limited mobility. Eccentric exercises are possible in a lying down position with the progressive benefit of your isotonic pushing.

  Warm up with feet extended over the bed's edge in a supine position. Rotate feet and ankles clockwise, then counter clockwise in three sets of ten reps. Ideally, you should have have someone push against the balls of your feet while you push against a wall or bed frame as you try to duplicate the above exercises.

  If you can achieve a sitting position, then sit on the edge of the bed or chair and try to duplicate the above exercises. Use books as the block and as progressive weights on your lap.