- Feel tender or swollen?
- Experience pain when you rise up on your toes?
- Experience pain with any action that limits your ankle range of motion or stretches your Achilles tendon?
- The weekend warrior who ramps up their activity without adequate preparation (the computer terminal slave that decides a large tree needs cutting down, cutting up and dragging off).
- Women who have worn high heel shoes all day during the week and go to sandals or barefoot on the weekend.
- Individuals who have an “over-pronation” of the foot see a cascading effect on stressing the calf muscles.
- Walkers or runners who increase mileage or inclines without adequate, correct stretching and preparation.
- Some individuals just have developed tight muscles along the kinetic chain into the Achilles tendon.
- Repetitive injuries, which can cause friction and subsequent inflammation, thereby squeezing the surrounding tissue, promote an environment for scarring along the soft tissues, including in and around the Achilles. The resulting inflexibility can then lead to tissue failure and further injury.
- Standing, facing a wall with the uninvolved leg bent at the knee and the involved leg straight, gently stretching the heel toward the floor. Do not bounce, but hold the stretch to your tissue tolerance for 5 seconds.
- While lying on your back, uninvolved leg is straight out on floor, or, bent at the knee to comfort. Then raise the involved leg toward the ceiling with a belt around the sole of the foot, toward the toes. Gently pull back on the belt for 5 seconds.
- While standing on the bottom step of a stairway, let your heel(s) gently stretch downward for 5 seconds.
- Yoga position called “Downward Dog” can be accomplished while face down on the floor on your hands and knees. Push your body up into an inverted “V”, keeping legs and torso straight, pulling your Abs toward your spine and gently stretching tour heels toward the floor. Hold for 5 seconds.
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