What is Achilles Tendinopathy?
Achilles tendinopathy is a common overuse injury that affects the Achilles tendon, the thick band of tissue connecting the calf muscles to the heel. It often develops as a result of repetitive strain, sudden increases in activity, poor footwear, or biomechanical issues.
Achilles tendinopathy can be painful and frustrating, but gentle exercises can help improve strength and flexibility, promoting recovery. Check out our for top exercise tips for achilles tendinopathy below.
Simple Home Exercises to Relieve Achilles Tendinopathy
Achilles tendinopathy can be painful and frustrating, but gentle exercises can help improve strength and flexibility, promoting recovery. Here are three simple exercises you can do at home:
- Calf Raises (Heel Raises) – Stand on a flat surface and slowly lift your heels off the ground, rising onto your toes. Lower back down in a controlled manner. Start with both feet, then progress to one foot for more challenges. Perform 3 sets of 10 reps.
- Eccentric Heel Drops – Stand on the edge of a step with your heels hanging off. Rise up onto both toes, then slowly lower your heels below the step using only the affected leg. Use the other foot to help lift back up. Aim for 3 sets of 15 reps.
- Seated Towel Stretch – Sit with your leg stretched out in front of you. Loop a towel or resistance band around the ball of your foot and gently pull it toward you until you feel a stretch in the calf. Hold for 20–30 seconds and repeat 3 times.
Consistency is key, so doing these exercises daily can improve tendon health and reduce pain. However, if symptoms persist or worsen, consult a healthcare professional for further assessment.
How Cutting Edge Podiatry Can Help with Achilles Tendinopathy
At Cutting Edge Podiatry in Cambridge, we are experts in musculoskelatal conditions. Our experienced team of podiatrists have access to a full suite of groundbreaking technologies and treatment methods to heal your feet and lower limbs. For example, shockwave therapy can be particularly effective for treatment of achilles tendinopathy. It effectively accelerates tissue repair and reduces pain. Shockwave therapy is a non-invasive, treatment that uses low-energy pressure waves to create microtrauma, which increases blood flow and stimulates the body’s natural healing processes.
It is very safe, and is clinically proven – recognised by the top orthopaedic hospitals, the NHS, and used by high-profile professional sports bodies
If you would like to find out more about how we can help you get back on your feet as soon as possible, give us a call on 01223 633 038, or book an appointment online.
