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Achilles Tendon Exercises
Body Part:
Foot & Leg
Equipment:
Midi Foam Roller, Osteopressure Tool
Level:
Beginner
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Easy Achilles Tendon Exercises for Your Home Routine
We’ve compiled several useful and practical exercises to soothe your Achilles tendon pain. First, we’ll start with our osteopressure method to relieve any acute aches you’re experiencing. This will ensure that you can do the stretches and massages without having to worry. Afterward, we’re continuing with some simple muscle-fasciae stretching exercises. For the last step, your muscles and fasciae are receiving some special treatment: we’ll relax them during a foam rolling massage.
OSteopressure
Exercise 1
Begin with this exercise if you’re in too much pain to stretch.
You’ll need our osteopressure tool with the spherical handle and the flat bit. Alternatively, use a cork stopper.
Sit down on a chair and put the right leg over the left leg to reach your sole easily. Take the Pain Releaser into your right hand and use it to probe your sole for painful spots.
Once you find sensitive spots on your sole, use the tool to press into them until the pain subsides. While you’re pressing, you may use your other hand to stabilize the right.
If you want, you can use the pointy bit for the osteopressure tool, too. This way, the area to press is even smaller and more pointedly.
Remember to increase the pressure used slowly.
Step 2 — Muscle-Fasciae Stretch
Exercise 1
Place your hands on a wall. Put one foot directly in front of it. Take a step back with the other foot.
The leg closest to the wall will bend a bit. Keep your other leg stretched though: the heel has to be on the ground.
Twist the hurting leg around until you find a particularly sore spot.
Now bend the knee of the leg farthest away from the wall. You’ll immediately feel a tug on your calves and sole.
Stay like this for two minutes. If the Achilles tendon of both of your feet hurt, switch sides, and repeat the exercise.
Exercise 2
Assume a quadruped position on a mat or the floor.
Shift your bottom toward your legs.
Try to move farther and farther back and check how much pressure you can put on your lower legs and the shins.
The goal is to place your bottom on your legs as far as the pain allows it. See for yourself how far you can get and stay in this position for two minutes. Repeat this exercise multiple times a day.
Foam Rolling Massage
Exercise 1
For this exercise, you’ll need our midi roller or something similar.
Sit down on a mat or the floor and stretch out your right leg.
Take our midi roll and put it underneath the hurting leg. The groove of the foam roller should be directly under your Achilles tendon.
Place both hands behind your back on the mat. Push yourself forward and roll over the complete underside of your lower leg. Stop once you reach the knee pit.
Put the midi roll back under your Achilles tendon.
Repeat the exercise for two minutes and switch sides if you have issues with the other leg.
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The Best Exercises and Tips Against Achilles Tendonitis
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