How to Strengthen Your Achille's Heel

Achille’s tendonitis causes pain on the back of your heel. It is often exacerbated by long runs, new exercises and aging. It starts as a bit of a throbbing at your heel and progresses to a sharp stabbing pain that can be debilitating. This pain is a result of minor repetitive trauma that causes small tears in the tendon. As the tendon is used again and again you can cause the tears to become inflamed and undergo acute inflammation. However, the injury can be fixed before the tendon progresses to a full rupture. One way to do this is through exercises to strengthen your Achilles tendon.  The following exercises can help you to do this, but as with other exercising, it is all about consistency.

1.       Calf Raise: Stand on the edge of a stair and raise your foot to where 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. It is important to do one foot at a time to maintain stability. Make sure that you do both feet so that you are strengthening both tendons.

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. This will also increase your strength.

These two exercises will quickly strengthen the muscles in your calf and will therefore increase the strength of your Achilles as well. You should notice changes relatively quickly, but it is important to halt your exercise routine while you are strengthening the tendon. After you have been cleared by your podiatrist to start training again, it is safe to return. However, should you feel pain again; you should seek medical attention for further treatment.