An injury to the Achilles tendon can make exercising or even just getting around painful and troublesome.
Strenuous physical activity is off the docket for a while, and resting is key to your recovery.
Of all the tendons in the body, the Achilles is the strongest (viaUniversity of Michigan Health).
Here are some ways that the Achilles tendon is vulnerable to injury.
You’ll likely know you’ve ruptured your Achilles tendon if you, well, hear it.
The area may swell, and you might have a bit of a limp.
Reach out to your doctor or physical therapist if it ever pops after you’ve jumped or tripped.
Achilles tendonitis typically develops from overuse of the tendon.
The area will become stiff and tender, particularly upon waking in the morning.
A runner’s stretch or calf stretch will target the area perfectly.
You may remember this one from middle school gym class.
Put only as much pressure as will give a nice stretch, avoiding anything painful.
Hold it for about 30 seconds (viaHealthline).
Toe-to-wall stretch is another effective stretch for easing tightness in the Achilles tendon and calf.
you’re able to do it just about anywhere, too.
Your other foot will be flat on the floor.
Again, hold for roughly 30 seconds (via Healthline).
According toMedical News Today, a bilateral heel drop is another beneficial movement for the Achilles tendon.
You simply stand on the edge of a stair step and lower your heels down.
You’ll feel a nice, deep stretch throughout the tendon and the back of your legs.
Alternatively, you might do this with just the injured leg, placing the other foot on the floor.
These simple stretches should keep your Achilles tendon in tip-top shape.
