The Achilles tendons are bands of tissue located at the back of each leg, connecting your heels to your calf muscles and enabling you to perform actions like walking, running, and jumping. They are the thickest, strongest tendons in your body. Unfortunately, they are still susceptible to injury. If you damage an Achilles tendon, the resulting pain and loss of mobility can severely impact your daily life.
The experts at JAG Physical Therapy are here for you – we offer comprehensive Achilles tendon rehab with customized programs to set you on the road to recovery. Schedule your appointment now to begin your journey towards pain relief and improved mobility, or read further to learn more about Achilles tendon injuries.
What Is an Achilles Tendon Injury, and How Does It Happen?
One of the most common conditions to affect the Achilles tendon is tendinitis (or tendonitis), when overexertion over a long period causes the tendon to swell. Tendinitis is often suffered by runners or people who exercise after a period of inactivity.
Achilles tendon rupture is another common injury, when sudden movement puts stress on the tendon as a result of practicing sports or tripping or falling. Other Achilles tendon injuries may be caused by wearing unsuitable footwear, aging, and general wear and tear.
If you suspect you have injured your Achilles tendon, seek help without delay from an experienced professional. Getting help from our trained PTs can make all the difference – and at JAG PT, our return-to-sport rehabilitation program can even get you physically active as quickly and safely as possible after this type of injury.
How Does Physical Therapy Contribute to Achilles Tendon Rehabilitation?
Physical therapy is an effective way to treat an Achilles tendon injury. While your treatment plan will be customized according to your unique needs, you can expect your PT plan for your Achilles tendon to involve one or more of these therapies:
- Advice on pain relief
- Manual therapy — for example, massage
- Personalized exercise programming
Remember, it’s important to seek guidance from a qualified health professional, such as a physical therapist, in your recovery from Achilles tendon issues. They will guide you towards relief from your discomfort and advise you on preventing further damage to this area.
What Are Some Key Achilles Tendon Rehabilitation Exercises and Protocols?
Here are some exercises you can do at home to aid your recovery from Achilles tendon injury. Be sure to consult with your physical therapist for guidance.
Runner’s Stretch
The runner’s stretch is a great exercise to start with to release tension in the Achilles tendon.
- Place your hands against the wall or a chair for support.
- Step one leg behind you, keeping your heel on the floor and pointing your toe forward.
- Bend the other knee towards the wall, making sure you keep your back straight.
- Lean into the wall until you feel a gentle stretch.
- Hold for 30 seconds. Complete three repetitions.
Resistance Band Calf Exercises
To tone your heel and calf muscles, you can use a resistance band. As you set out on your rehab journey, start with a light resistance band. You can progress to a thicker resistance band once you build up your strength.
- Sit on the floor with your legs extended straight out in front of you.
- Position the resistance band around the ball of the foot, bending your knee slightly. Hold onto the ends of the band.
- Pull on the band so that your foot flexes towards you.
- Take a moment, release the band, and then point your foot away from you.
- Complete three sets of 10 repetitions.
How Can Physical Therapy Help Prevent Future Achilles Tendon Injuries?
The exercises described above are good not just for relieving the discomfort of Achilles tendon injury but also avoiding Achilles tendinitis and similar issues in the future.
As part of your Achilles tendon rehab, your therapist will advise on an exercise program tailored to you to avoid injuries in the future.
You should also:
- Maintain a healthy weight.
- Eat a varied diet.
- Exercise regularly.
- Warm up before exercising and cool down afterward.
JAG Physical Therapy: Your Achilles Tendon Rehabilitation Partner
Working from our advanced facilities throughout NY, NJ, and PA, our skilled and empathetic therapists are always here to help. Book an appointment with JAG PT today to get started with your own personalized program toward recovery from Achilles tendon injury.