The Freedom Trail Run in Boston is a great way to get in a run while taking in the beautiful Boston sites every weekend. If you suffer from Achilles tendinitis, though, it might be hard for you to get out and participate. Luckily, there are some stretches you can do so that you don’t have to stay off your feet for any longer than necessary.
Achilles tendinitis is a condition that causes inflammation in the Achilles tendon, or the tissue that connects the calf to the heel. It is an overuse injury that is frequently seen in runners who have increased the intensity of their activity too quickly. It can usually be treated very easily at home without the use of invasive means. Resting the foot and wearing custom orthotics that cushion the heel are different treatment options. One of the best ways to treat it is by stretching. This will ease your pain and also loosen and strengthen your muscles so that recurrence is unlikely.
You can do calf stretches by using a wall and stretching your leg out behind you, pushing your heel toward the floor. Do this to both legs a few times a day. Calf raises are another good stretch to try. Stand with just the front of your foot on a step and raise up on your toes, then lower your heels toward the ground. You can also walk around on your tip toes to help strengthen your calves. Additionally, you can gently pull back on your toes and hold the stretch. You can strengthen your feet even more by trying to pick things up with your toes such as marbles or a towel.
For more tips on treating Achilles tendinitis, call Dr. Mitchell Wachtel at (978) 794-8406 to schedule an appointment in one of our Massachusetts offices.
Photo credit: Andy Newson via freedigitalphotos.net