Your Achilles tendon is the largest tendon in your body and is essential when walking, running and jumping. It attaches your calf to your heel and when injured can result in significant pain.
If your Achilles tendon has been injured or stressed from overuse or an acute injury, stretching exercises at home can be very effective in alleviating pain and strengthening the tendon. To avoid further injury though, we highly encourage you to seek diagnosis and treatment from Dr. Danciger to understand the severity of your condition and the safety of stretching exercises. With his approval, some effective exercises might include:
- Stand at the edge of a stair and allow the back half of your heel to lower off the edge. Lift up on your toes and then lower your heels back down again. Repeat 20 times.
- While sitting, extend affected leg in front of you with your heel on the floor. Reach down and pull your big toe up and back towards you and hold for 20 seconds. Repeat 4 times several times a day.
If you are nursing an Achilles injury back to health, make the effort to also avoid high impact activities that will aggravate the tendon even further. If you need treatment or find these exercises too painful, make an appointment to see Dr. Danciger. You can call our podiatric office at (760) 568-0108 or request an appointment directly online.