Achilles Tendinitis

Achilles Tendinitis Care: 

As soon as you seek your athletic trainer for an evaluation and suggests you are likely dealing with a case of Achilles Tendinitis, complete these stretches & exercises on your own for the recommended sets, reps, & frequency, provided you are pain-free or pushing yourself to a point of pain. If necessary, see the athletic trainer for more exercises or if exercises need to be modified. The descriptions of each phase are meant to be a guide and if the athlete is having difficulty or ease with completing the listed exercises, they can choose a different stage more appropriate.

Stretches - 4×/Day, 30 seconds each - Typically, wake-up, before practice, after practice, before sleep

• Gastrocnemius: https://youtu.be/f1HzSAuB-Vw

• Medial Gastrocnemius & Flexors (Same as Gastrocnemius stretch, rotate foot in 45 degrees)

• Lateral Gastrocnemius & Peroneals (Same as Gastrocnemius stretch, rotate foot out 45 degrees)

• Soleus: https://youtu.be/J0jgWqbBR2E

Stage 1 Exercises - 2×/Day - If not fully weight-bearing (using crutches or alternative way of ambulation)

1. Seated Calf Raise 2×15: https://youtu.be/3ZRe_QpvRPg (No weight)

2. Seated Rotate-In Calf Raise 2×15 (Same as first, rotate foot in 45 degrees)

3. Seated Rotate-Out Calf Raise 2×15 (Same as first, rotate foot out 45 degrees)

Stage 2 Exercises - 2×/Day - If pain-free while fully weight-bearing with minor discomfort while completing activities of daily life

1. Eccentric Calf Raises 2×30 each leg: https://youtu.be/gEgx0qJp3HM

   • Going up should take 1 second & coming down should take 4 seconds

   • Complete on a stair while holding on to a railing

Stage 3 Exercises - 2×/Day - If pain-free while fully weight-bearing and no discomfort while completing activities of daily life

1. Eccentric Calf Raises 2×30 each leg: https://youtu.be/gEgx0qJp3HM

1. • Going up should take 1 second & coming down should take 4 seconds

   • Complete on a stair while holding on to a railing

2. Standing Calf Raise 2×15: https://youtu.be/UV8gOrHmuKc

3. Rotate-In Standing Calf Raise 2×15 (Same as first, rotate foot in 45 degrees)

4. Rotate-Out Standing Calf Raise 2×15 (Same as first, rotate foot out 45 degrees)

5. Bent Knee Standing Calf Raise 2×15: https://youtu.be/vpgeEpfMLw8

Insertional Achilles Tendonitis Care:

Insertional tendonitis involves inflammation at the point where the Achilles tendon inserts into the heel bone. People with this condition often have tenderness directly over the insertion of the Achilles tendon, which is commonly associated with calcium formation or a bone spur forming just above the insertion point. At your athletic trainer's recommendation, complete these stretches & exercises on your own for the recommended sets, reps, & frequency, provided you are pain-free or pushing yourself to a point of pain. 

Stretches - 4×/Day, 30 seconds each - Typically, wake-up, before practice, after practice, before sleep

• Gastrocnemius: https://youtu.be/f1HzSAuB-Vw

• Medial Gastrocnemius & Flexors (Same as Gastrocnemius stretch, rotate foot in 45 degrees)

• Lateral Gastrocnemius & Peroneals (Same as Gastrocnemius stretch, rotate foot out 45 degrees)

• Soleus: https://youtu.be/J0jgWqbBR2E

Exercises - 2×/Day

1. Eccentric Calf Raises on the Floor 2×30 each leg: https://youtu.be/aD2NhWvuL8Y?si=FFiNqGDKYfnRGGVe

5. • Going up should take 1 second & coming down should take 4 seconds

   • Complete on the floor or another flat surface while holding on to something

2. Seated Calf Raise 2×15: https://youtu.be/3ZRe_QpvRPg (No weight)

3. Seated Rotate-In Calf Raise 2×15 (Same as first, rotate foot in 45 degrees)

4. Seated Rotate-Out Calf Raise 2×15 (Same as first, rotate foot out 45 degrees)