Lifestyle Changes and Self-Help for Achilles Tendinitis - Simple lifestyle changes and self-help measures increase strength and flexibility of muscles. Practice upper and lower calf muscle stretching exercises. These reduce tightness in calf muscles.
Lifestyle Changes and Self-Help for Achilles Tendinitis
New York (USA), June 17, 2013
Achilles Tendinitis: Lifestyle Changes and Self-Help
Achilles tendinitis is not any disease. Achilles tendinitis occurs majorly due to excessive strain on tendon. Simple lifestyle changes and self-help measures increase strength and flexibility of muscles. These measures improve most symptoms. However, you should adopt and follow these measures diligently.
Tendon damage starts long before you feel pain in tendons. Hence, as soon as you feel any pain, tenderness or stiffness in tendon region, stop physical activity altogether. Slowly check which physical activity starts or aggravates pain.
Ascertain if you have changed your physical activity in any manner or included any new strenuous exercises. You might have started running up hilly terrain or increased your running speed. You might have changed your running shoes. Or, you may not have done any muscle conditioning exercises.
Identify these changes and adopt remedial measures like lowering workout intensity or doing simpler forms of physical exercises such that tendon region is not impacted or affected seriously. Provide sufficient rest for tendon to recover. Thereafter start with your regular normal routine. However, if none of these provides relief, consult your physiotherapist for remedial measures.
Common exercises to improve tendon recovery and flexibility include:
Stretching: Practice upper and lower calf muscle stretching exercises. These reduce and do away with tightness in calf muscles. Keep front leg bent and back leg straight in a stride position. Keep heel of back leg firmly on ground. Push your body forward until you feel stretch in upper calf. Bend both knees in similar position and sink hips to shift weight to back foot. Continue in same position until you feel stretch in lower calf muscle.
Strengthen Posture Support Muscles: Weak lower limb and foot muscles increase stress and tension on tendon leading to Achilles tendinitis. Improve stability and strength in lower limbs to get relief.
Eccentric Exercises: These lengthen muscle-tendon as a unit by applying load on it. Stand on edge of step with toes and ball of foot on step with heels hanging off the step. Next, go up onto your toes with both feet. Then, lift one foot off step and lower down on other foot. Repeat similarly.
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