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Achilles Tendonitis
- This is due to inflammation of the Achilles tendon, the band of tissue that connects your heel bone to the calf muscle, causing pain near the heel. Some causes are:
over-pronation, improper shoes, tight calf or soleus muscles, trauma to the tendon, heel bone deformity, uphill running, overtraining, and using racing flats (has less heel lift).
- What to do:
- Stop running and reduce intensity.
- Ice, massage, NSAIDs.
- Your doctor may prescribe a heel lift insert for your shoe (prevents extra stretching of Achilles tendon) or orthotics.
- Stretches:
- Calf stretches (see lower illustration)
- Standing soleus stretch: Put your hands against a wall at about eye level. Put your injured leg back keeping your heel on the floor and the uninjured leg forward. With both knees slightly bent, slowly lean into the wall until you feel a stretch in the back of your calf. Hold for 30 seconds, return to the starting position, and repeat a few times.
- Toe and heel raises
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