Preventative Exercises for the Achilles

Transcription

1 Preventative Exercises for the Achilles Outline 1. Toe walk x 15 each foot 2. Feet out walk x 15 each foot 3. Feet in walk x 15 each foot 4. Ankle in walk x 10 each foot 5. Ankle out walk x 10 each foot 6. Eccentric calf straight leg x 25 each foot 7. Eccentric calf bent leg x 25 each foot 8. Knee pointers (both legs) x 7 all directions 9. Single leg knee pointers x 7 each foot all directions 10. Toe pointers x 7 each foot all directions Toe walk Images and Descriptions

2 Toe walking helps to develop the eccentric (support) strength and mobility in the muscles of the foot and calf, as well as the plantar fascia and Achilles tendon. The exercise also works the foot and ankle through a full range of motion. Toe walking also improves balance and stability, which are critical factors for improving efficiency, especially if transitioning to barefoot running. Only drop the heel of your foot slightly with each step (not all the way to the ground) and focus on flexing your foot and ankle to get as far on your toe as possible. Walk for 30 steps (15 each foot) Feet out walk Like the toe walk, this exercise helps develop eccentric strength in the calf, foot, plantar fascia, achilles tendon, and the ankle. Splaying the feet outwards shifts the primary focus to the muscles on the outside of the foot and leg, which creates better overall balance and conditioning in the foot. Walk for 30 steps (15 each foot) Only drop the heel of your foot slightly with each step (not all the way to the ground) and focus on flexing your foot and ankle to get as far on your toe as possible.

3 Feet In walk Same as the feet out walk but the focus is on the muscles on the inside of the foot and calf. Only drop the heel of your foot slightly with each step (not all the way to the ground) and focus on flexing your foot and ankle to get as far on your toe as possible. Walk for 30 steps (15 each foot) Ankle In Walk This exercise stretches the plantar fascia and the small tendons on the inside of the ankle and the to develop flexibility in the inner transverse plane, the primary plane in which the structures of the foot and lower leg balance during running. Regular use of exercise helps condition the plantar fascia, foot, and ankle to better withstand the key twisting and lengthening forces which are placed on it.

4 Your knees will flex in during this exercise. Try to perform this exercise on a very soft surface, which will help add a layer of difficulty. Walk for 20 steps (10 each foot) Ankle Out Walk This exercise stretches the plantar fascia and the small tendons on the inside of the ankle and the to develop flexibility in the outer transverse plane. Your knees will flex out during this exercise. Try to perform this exercise on a very soft surface, which will help add a layer of difficulty.walk for 20 steps (10 each foot) Eccentric Calf Raises Straight Leg Widely considered the best strengthening exercise for runners who suffer from achilles tendonitis.

5 Slowly lower yourself down from a step with one leg and use the other leg to raise yourself back into tip-toe position. Perform up to 25 of these exercises and add a weight with a backpack once they become easy. Eccentric Calf Raises Bent Leg Same as the straight leg except the focus is on the soleus muscle due to the bending of the leg. Bend at the knee and slowly lower yourself down from a step with one leg and use the other leg to raise yourself back into tip-toe position. Perform up to 25 of these exercises and add a weight with a backpack once they become easy. It looks the same in the pictures above, but the knee is bent. Knee Pointers (Both Legs) (front pointer start) (front pointer end)

6 (side (left) pointer end) (side (right) pointer end) The frontal-plane and rotational movement of the knee during the knee pointer exercise forces the Achilles tendon to undergo rotation. The rotational component of the stretch ensures that Achilles flexibility is developed in both the transverse (rotational) plane as well as the sagittal (side-to-side) plane. Stand with your toes 2-3 inches away from a wall. Keep your weight on your heels. With your heels on the ground, slowly bend your knees until they touch the wall. (Count for 5 seconds on the way down.) Without resting your knees against the wall, hold your knees in the bent position for two seconds and then return to the starting position. Repeat, but this time move your knees at a thirty degree angle to the right. The movement should come from the ankles and not by rotating your feet or twisting your hips. Repeat again moving your knees at a thirty degree angle to the left. Repeat 7 times in each direction for 21 total repetitions. Single Leg Pointers

7 This is the same exercise as above, but standing on one leg increases the need for balance and therefore difficulty. Instructions: If this exercise becomes easy you can stand on a bosu ball or other unstable surface. Repeat 7 times in each direction for 21 total repetitions. Toe Pointers This exercise takes the knee pointers one step further. Standing further away from the wall allows a greater range of motion and having the entire leg in front of you adds weight to the load on the achilles and calf complex. Notes: Stand 2 feet from the wall and perform the same movement as the knee pointers, but keep your front leg outstretched. Repeat 7 times in each direction for 21 total repetitions.