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How to Strengthen Your Achilles Tendon

Achille’s tendonitis often happens because of long runs, new exercises and aging. The pain starts as throbbing at your heel and eventually turns into a sharp stabbing pain that can be unbearable. This pain comes from small repetitive trauma that leads to small tears in the tendon. As you use your tendons over again, they become inflamed. However, the injury can be fixed before the tendon completely breaks. One way to do this is through exercises that will strengthen your Achilles tendon.  Here are a couple of exercises to help you get started:

How to Strengthen Your Achilles Tendon

  1. Calf Raise: Stand on the edge of a stair and raise your foot so that you are standing on your toes. Lower yourself slowly until you feel the muscle stretching. This is your gastrocnemius and your soleus that attach to the Achilles tendon. You should do this one foot at a time to stay stable.
  2. Resistance Band: While sitting, loop a resistance band around your foot and point your toes. Then pull the resistance band towards you while keeping your toes pointed.

These two exercises will strengthen your calf muscles quickly while also increasing the strength of your Achilles tendon. While strengthening your tendon, you should stop your usual exercise routine. Once your podiatrist clears you to begin your exercise routine, you can get right back into it. However, if your tendon starts to hurt again, you should get help right away.

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