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Achilles Tendinitis Tips From the Pro

February 4, 2012 by Erik Moen

Susies Roley PT, DPT of Corpore Sano has some tips on preventing achilles tendinitis.

Achilles Tendonitis Risk Factors
Runners that have rigid feet and supinate
Run on the outsides of their feet from heel to toe)
Runners that are run more on mid-foot or forefoot
Puts more stress on calf and Achilles tendon
Improper running shoes (old or new)
Weak foot/ ankle

How to Prevent Achilles Tendonitis?
Receive professional running gait analysis
Purchase supportive running shoes
Strengthen foot/ankle
Use resistive bands in sitting.
Pump ankle forwards, backwards, to the inside and to the outside
(3 sets of 20 reps)
Heel raises and toe raises in standing with toes facing forwards, outwards, and inwards
(3 sets of 10-15 reps)
Single leg balance on couch cushion or foam
(60 seconds on each leg x 4 reps)
Calf stretching, with knee straight and bent (30 seconds x 4 reps each position)
Use massager on calf (Tiger Tail, The Stick,Tennis Ball,Massage ball)
Ice massage
5-7 minutes per episode right after activity

KEY!!! Listen to your body!!!!
Take rest day, cross-train, variety each day: distance, pace, surfaces!

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