Strengthening and stretching: Therapy-supporting exercises for die Achilles tendon in cases of achillodynia
In cases of achillodynia, eccentric training1 represents an effective yet conservative treatment method. This has been shown in various studies2. Depending on the diagnosis and stage of the condition, additional physiotherapeutic measures can be recommended and prescribed by a medical professional.
Note: When doing the exercises – for example, when raising the calves – pain in the calf muscles is to be expected during the first two weeks. Please be patient and keep doing the exercise consistently. If the pain becomes too severe, reduce the number of repetitions. If this does not reduce the discomfort or if discomfort in everyday life increases, discontinue the exercises and contact your doctor.
Quickly to the right exercises:
Single-leg stand
Starting position: Stand barefoot with both legs behind the unstable pad.
Equipment: Stabilization pad (alternatively: rolled-up hand towel, folded-up gymnastics mat)
Exercise:
- Stand with one slightly bent knee on the pad.
- Raise the other leg and stabilize your stance.
- Make sure to maintain the tension in your torso and an upright posture throughout the exercise.
3 sets per leg, hold for 30 seconds respectively; 15 seconds rest
Variations:
- The exercise is easier on a firm surface (without stabilization pad).
- Make more difficult by drawing figures of eight (with the raised leg).
- Make more difficult by lifting up the raised leg towards your hips.
- Make more difficult by closing the eyes.
Calf raises with straight knee
Starting position: Stand with the balls of both feet on the edge of a stair or step. Your heels should move freely in the air.
Equipment / location of exercise: Stairs (optionally with side handrail)
Exercise:
- Go on tip toes, keeping your knees stretched.
- Then lift the leg that is not affected. (Fig. 1)
- Lower the affected heel slowly until it is lower than the edge of the stair. (Fig. 2)
- Raise yourself upwards again into the starting position.
- In doing so, keep your upper body posture straight.
- Do not bend the affected leg inwards (knock-knee position).
3 sets x 15 repetitions; 15 seconds rest
Variations:
- Perform the exercise with bent knee.
- Increase the weight (a rucksack with weights, for example).
Calf raises with bent knee
Starting position: Stand with the balls of both feet on the edge of a stair or step. Your heels should move freely in the air.
Equipment / location of exercise: Stairs (optionally with side handrail)
Exercise:
- Stand on tiptoe with your knees bent (knee flexion approx. 60°).
- Then lift the unaffected leg.
- Slowly lower the affected heel to below the level of the edge of the step
- Push yourself back up to the starting position
- Upright torso
- Do not bend the affected leg inwards (no knock-kneed position)
3 sets x 15 repetitions; 15 seconds rest
Variations:
- Perform the exercise with straight knee.
- Increase the weight (a rucksack with weights, for example).
Calf rolls
Starting position: Sit on the floor with your legs stretched out in front of you. Keep one foot in position and place the other leg on the fascia roller at the Achilles tendon; allow the tip of the foot to hang gently so that the calf muscle is relaxed.
Equipment:
- Fascia roller (for example from Blackroll®)
- Optional: Gymnastics mat
Exercise:
- Support yourself with your hands, placed behind you.
- Raise your buttocks a small distance from the floor.
- Now slowly roll yourself back and forth along the full length of the calf, from the Achilles tendon to the back of the knee.
- The trunk muscles support the movement of your body.
- Initially, the exercise may be slightly painful, but it should never go beyond a well-tolerable pain.
3 sets x 10 repetitions (Rolling back and forth of each leg, in the one-leg version); 30 seconds rest
Variations:
- Make more difficult by rolling both legs.
- Make more difficult by crossing the legs.
Diagnosis & treatment
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Diagnosis & treatment
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1Eccentric training is a form of strength training in which a muscle is lengthened during contraction, such as when slowly returning to the starting position during an exercise.
2 Alfredson H. et al. Am J Sports Med 1998;26(3):360-366.
