Top 3 Achilles tendon exercises | Total Performance Physical Therapy | 215.997.9898


I am Dr Heather Moore, owner of total performance
physical therapy. Tonight we’re going to go through the top
three exercises for the Achilles tendon, the Achilles tendon. It’s this guy right back here. So a lot of times people to have Achilles
tendinitis uh, they may have some calf pain, uh, which is leading into the Achilles. They may just have some ankle pain down near
the Achilles, the bottom of their foot maybe tight. And that’s also could be an Achilles problem. So this tendon on the back of your foot back
of your ankle is known as the Achilles Tendon. And there are some specific things to do if
it’s sore. If you’re a runner, a lot of times you can
get some tendonitis in this. Unfortunately, sometimes if you’re a basketball
player, you can tear it, but if you tear it, you know it’s a, it’s a big pop. It’s audible. It’s not something you’re not going to know
right away. So we’re going to go through the top three
exercises tonight for the Achilles Tendon. When a caveat this with, of course, if you
have numbness or tingling with this, this has nothing to do with the Achilles Tendon,
so if you’ve got numbness and tingling in your feet and you think it’s coming from your
Achilles tendon, it’s not. You want to get that checked out by a doctor. This is more for localized pain. A lot of times people pain with running. Going up the steps is another popular one. Anytime we really on the balls of your feet,
that’s when that Achilles tendon is active. Lot of pain, sometimes when you’re doing activities
that require you to be up a little bit more on your tip toes. Let’s buy it. I will. You know quite often referenced running when
it comes to the Achilles tendon, but it’s not the only activity and sort of jumping,
going up and down steps. Anything that puts you on the ball of the
foot for your common high heel wearer, and we won’t get into my diatribe on high heels,
but when you do wear high heels a lot, you are set up to get a pretty nasty Achilles
tendinitis. So we’re going to show you some things tonight
to go in breakup some tenderness. So the first thing you want to do is you want
to get a little beastie ball. Uh, most people will ask me does a tennis
ball work. Does a Lacrosse ball work? Yeah. Um, it’s not as good as this though. This will actually break up a lot of the knots
that are in the Achilles before forewarned. This is very aggressive. So it is not like this is something that you
can do. If you are really in pain, you’re going to
have to be careful. So I’m going to show you this. You’re going to have to do this sitting down. Find any surface, probably not a bed, but
a harder surface. And what you’re gonna do is you’re just going
to sit down and you want to make sure that this, now you’re using a lacrosse ball or
tennis ball. You’re not going to feel this as much as just
kind of smush the muscles. If it’s a really sore Achilles, you will feel
it a little bit more, but what you’re going to do is you’re just going to roll out and
you want to roll out the back of the calf and you want to go all the way down to the
Achilles tendon. Okay, so you want to hit that all the way
down to there. Okay? Now if it’s very sore, this may be enough
pressure, you may not be able to do anything more and you actually may have to hold your
leg up a little bit because it’s so tender and it hurts so much and when you’re doing
this, you want to make sure that you’re rolling all around. You don’t just want to sit with this on the
Achilles tendon. The Achilles tendon goes up into the calf
muscle, it goes up into the side, so you want to make sure that you are loosening up everything. Now, if this is, if you’re sitting here and
you’re like, oh, I don’t really feel anything, you can cross one leg over the other to get
a little bit out of pressure. If that’s not enough, then you can push your
butt off the ground in order to get enough pressure. Um, but if you are able to cross your legs
over, push your butt off the ground and have that much weight and pressure bearing down
on your calf and on your Achilles tendon, chances are it’s not an Achilles tendon issue. So just be aware that this is, this is aggressive
so you might bruise. It’s common to bruise. It’s going to feel painful. It should feel painful. You’re breaking up some knots so don’t shy
away from it just because it’s painful. I hear a lot of foam rollers that are sitting
in closets because it hurts so much and I get it, but it’s a necessary evil. Numbness and tingling never is. You always want to consult your doctor or
your physical therapist. Do you feel that it’s just too painful? We’ll show you what to do and make sure you’re
doing it correct way and you’re not injuring yourself any further, but that should be part
of your routine. If you have a foam roller and it’s got spikes
on it, do that. It doesn’t have to be the spike ball. This is just what I prefer for those really
targeted tissues. This will do the job. The foam roller will also just as a little
bit more broader. This we’ll get into specific tissues and really
break a lot of that stuff up. The next thing you’re going to want to do
with an Achilles tendon injury or pain, find a step. If you don’t want, I’m step. You can do it on the ground, but the step
makes it a little bit easier. So I’m going to demonstrates 2 ways, you’re
just going to put your foot straight back. You want your knee to be straight and you’re
just going to lean into the front leg on the step. This is going to look something like this. You want your toes to come up on the step. Now I’m going to show you a little something
here. So when you’re doing this show, um, and you
come up on the step, a lot of times people will just kind of put their toes down. You will get a decent stretch with us. It’s, you might not get all that much. If you do this and you don’t feel it, what
you want to do is you want to actually put the balls of your feet on the step. It’s going to give you a little bit better
stretch. All right, so you don’t want to come up to
your midfoot so nothing’s hanging off, but the balls of your feet, you want to make sure
that they’re securely on the step and all you’re doing is keeping the knee straight
and then you’re going to lean into it. Okay? We’ll let that foot drop. You want to stretch to the point of feeling
some discomfort, a feeling, some stretch. It should not hurt at all. If it hurts your stretching too much, this
may be as far as you will go. Okay? And then what you’re going to do also is just
going to change the position of your foot. So instead of just having the ball of your
foot, you’re going to turn your foot out and then drop it down and then you’re gonna. Turn your foot in and drop it down. You may or may not get a stretch as you turn
your foot in or out. That’s okay. You still want to do it. You’re going to do those 30 seconds, six times
eat. You just want to make sure you’re hitting
all the aspects of that Achilles tendon. The final stretch is very similar to the one
you just did. You’re going to, again, put the balls of your
feet on the step. You’re gonna. Make sure that you are secured on the step
and then this time you’re going to bend your knee. Okay? When you go down, you’re going to feel in
a little bit different position than you do when your knee is straight. Alright. You may even feel more. Okay, so again, you want to bend your knee,
but again, you want to push the weight through your heels so that your heel is dropping off
the step. You’re going to fill out a little bit lower
than you do. You may not feel any stretch at all with those
two. That’s okay. You still want to make sure that you’re doing
them. You want to make sure that your toes are blocks. A lot of times when people don’t feel stretched,
they’re just hanging on with their toes instead of having the balls of their feet on there
and really blocking that movement.

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