If your Achilles tendonitis hurts after a run or workout, physiotherapists suggest stretching the calf and Achilles in such a situation. The strongest tendon in your body is the Achilles tendon. This tendon can get injured during sports. The reason this tendon is injured is that this tendon helps us to run, jump, and to do other workouts and to stand up.
In this article, we will discuss how to reduce the soreness of the Achilles tendon so that you do not have to face the injury of the Achilles tendon which is a painful injury, and its recovery is also slow.
AVOID ACHILLES TENDON RUPTURE
Running can inflame your Achilles, due to constant rubbing and tightness of calf muscles. Furthermore, the Achilles tends to weaken over time after every run, which can result in tendon tear or rupture.
Calf stretching before and after running will help eliminate the stress of landing pressure on your Achilles. If you are an athlete, try Gastroc stretch, and Soleus stretch for at least 2 minutes a day.
UPPER CALF MUSCLE (GASTROC) STRETCHING
In this stretching, you have to stand by facing the wall and raise your hands against the wall. Stretch your affected feet backward. Make sure your heel is touching the ground, and your leg is straight. Do this every day for 5 seconds stretching.
LOWER CALF MUSCLE (SOLEUS) STRETCHING
In this stretching, keep your foot and body exactly as you would in Gastroc stretching, but the only difference is that this time you have to bend both your knees until you feel lower calf stretching. Stay in this position for 2 seconds.
ACHILLES TENDON STRETCH
Stand on the stairs with the balls of the foot and bring your heels out to the edge of the stairs. Keep your toes in the same position for 2 seconds and stretch your heels as low as you can.
FIT YOUR SHOES FOR ACHILLES TENDONITIS
Shoe inserts and heel pads also help reduce pressure from the calf and Achilles tendon. Shoe inserts are more helpful when you have Achilles issues due to angular tendon pulling and overpronation.
Also, buy shoes that help with Achilles issues. Check out more information on best rated Achilles Tendonitis running shoes here. Always choose the shoes with raised heels so that the Achilles does not have too much pressure.
Progressive RUNNING – 10% RULE
If you want to increase your running speed or distance, you must remember the 10% rule. This rule states that you can increase your speed, running, and intensity by only 10% at a time from your current values. This will not put too much pressure on your Achilles tendon and the chances of injury will be very low.
Also, running for long periods can be harmful. You can warm your tendon with warm water before running and cool your tendon through the ice at the end of running.
Continue these stretches every day for 2 weeks until the pain goes away. If the pain still does not go away, consult a physiotherapist or doctor to analyze your foot motion and gait.
During analyzing, you should also tell your doctor which specific stretch or run causes increased pain. I hope the tips given in this article will help relieve your pain. Express your opinion in the comment box if you have Achilles pain reduction.