Lower Achilles Pain?
Why Your Rehab Program May Not Be Working For You
Have you been experiencing pain in your achilles tendon area?
Have you been icing, stretching, and doing the internet’s, “Top five exercises to heal your achilles tendinitis?”.
Well, folks, we should chat a little bit.
Not all injuries are the same. They are all a bit different in their own way. When it comes to achilles tendon pain, there is something we need to take into account.
>> Is the pain in the upper region of the tendon, or the lower region of the tendon near the heel bone?<<
The answer to this question will drive your achilles tendon pain rehabilitation program.
There are two types of achilles tendon injuries: mid-portion and insertional. Mid-portion achilles pain is as it sounds; the pain sits right in the middle portion of the tendon. Insertional achilles pain occurs where the tendon meets the heel bone.
The rehabilitation program for these two injuries differs. That is why the typical “five exercises” you find on the internet may not be your fix. Today, I am going to focus on the latter and discuss Insertional achilles Tendon Pain.
Pain in the lower portion of the tendon does not like the same things mid-portion tendon pain does! That is why your eccentric calf raise & heel drop protocol may not be working for you. What’s important for insertional achilles tendon pain is to avoid tensile and compressive loads! This means avoiding excessive stretching and things such as heel drops.
So, what should you be doing to help your insertional achilles tendon pain? Here are five things that may help!
- Single-Leg Heel Raises: Place one leg up on a step or object while your other leg remains on the ground. Perform a single leg calf raise and perform 10 repetitions x 30 second holds.
- Bridge on Toes: Lie on your back with your knees bent. Keeping your toes in contact with the ground, raise your heels and buttocks off of the ground. Perform 2 rounds of 10 reps x 10 s holds.
- Seated Weighted Heel Raise: While sitting in a chair, place a weight on the top of the knee of the affected leg. Perform a calf raise and hold x 5-6 seconds. Perform 2 sets x 10 reps.
- Creep Walk: While standing, perform a slight hip hinge (hips back, neutral spine) and slightly bend your knees. Raise your heels slightly off of the ground( like there is a ketchup packet underneath) and walk around for 3 rounds x 30 seconds with weights in both hands.
- Shoulder Extension with Calf Raise: This exercise requires the use of a resistance band. While standing, holding on to a band with both hands, pull your arms straight backward and raise up on your toes for 2 sets of 10 x 10 second holds.
**If you have questions about these exercises, make sure that you watch the video below! There you will find an example and a more in-depth explanation of each exercise! **
If you’ve been dealing with nagging achilles pain that won’t go away, give these a shot. As always, if you have any questions about this content, don’t hesitate to ask!
Yours In Health,
Ashley
