How To Get Rid of Achilles Pain

Achilles pain is a common and frustrating issue that plagues many athletes and active individuals. Whether you’re a runner, a basketball player, or someone who enjoys a daily walk, pain in your Achilles tendon can significantly hinder your performance and daily activities. 

Fortunately, understanding the causes of Achilles pain and incorporating effective stretching and strengthening exercises into your routine can make a world of difference. 

In this blog, you’ll learn why Achilles pain occurs and discover practical exercises to alleviate it and prevent it from recurring. With these tips, you can ensure you stay pain-free while enjoying the sport you love and your favorite physical activities.

Understanding Achilles Pain

Anatomy and Function

The Achilles tendon is the powerhouse connector between your calf muscles (gastrocnemius and soleus) and your heel bone (calcaneus). This tendon is essential for any activity that involves pushing off the ground, such as running, jumping, and walking.

When the Achilles tendon is overworked or subjected to sudden, intense stress, it can become inflamed, resulting in pain and discomfort. Think of the Achilles tendon as a key player in your movement—without it functioning properly, even simple activities can become painful. Understanding this helps you appreciate the importance of keeping it healthy and strong.

Common Causes

Achilles pain often arises from:

• Overuse: Repetitive stress from activities like running or jumping.
• Sudden Increases in Activity: Rapidly increasing the intensity or duration of physical activity.
• Improper Footwear: Shoes that lack proper support or cushioning.
• Poor Stretching and Warm-up: Inadequate preparation before physical activity.

You need to understand these causes so you take preventive measures and integrate effective exercises into your routine.

Effective Exercises to Alleviate Achilles Pain

Before jumping into strengthening exercises, it’s crucial to start with proper stretching to loosen up tight muscles. Stretching prepares your body for more intense workouts and helps prevent injury. 

Here are some recommended stretches and exercises to alleviate Achilles pain and keep it at bay:

Stretching Exercises

1. Calf Stretch

1. Place the ball of your foot on a raised surface (like a step or a block) with your heel hanging off the edge.
2. Keep your knee straight and gently lower your heel until you feel a stretch in your calf.
3. Hold the stretch for 10 seconds, then relax. Repeat this 10 times, alternating between turning your heels slightly inward and outward.

Step-by-Step Guide:

2. Soleus Stretch

1. Place the ball of your foot on a raised surface, similar to the calf stretch, but with a slight knee bend.
2. Bend your knee slightly and lower your heel until you feel a deeper stretch behind your calf.
3. Hold the stretch for 10 seconds, then relax. Repeat this 10 times, alternating between turning your heels slightly inward and outward.

Now, let’s dive into the strengthening exercises that will help make your calves, soleus, and Achilles tendon stronger and more resilient.

3. Standing Heel Raises

Step-by-Step Guide:

1. Stand on one leg on a raised surface with your heels hanging off the edge. Hold onto something for balance.
2. Lift your heels as high as possible, then slowly lower them back down over a count of three seconds.
3. Aim for 15 to 30 repetitions, completing 3 to 4 sets.

4. Seated Heel Raises

Step-by-Step Guide:

1. Sit with a heavy weight (such as a dumbbell) resting on your thighs, feet flat on the ground.
2. Push through the balls of your foot, lifting your heel as high as possible, then slowly lower them back down over a count of three seconds.
3. Aim for 15 to 30 repetitions, completing 3 to 4 sets.

5. Pogo Jumps

Step-by-Step Guide:

1. Stand on the balls of your feet with your heels slightly off the ground.
2. Perform small jumps, keeping your heels off the ground and landing softly. Start with 10 seconds and gradually increase to 45 seconds to a minute.
3. Once comfortable, try single-leg pogo jumps for 10 seconds on each leg, and gradually increase the duration.

If you want to learn more about these exercises check out this video: 

Conclusion

Achilles pain can be a debilitating condition, but with the right approach, you can alleviate the pain and prevent it from coming back.

With these tips and exercises, you can confidently return to your physical activities, whether it’s running, playing sports, or simply staying active, without the fear of Achilles pain holding you back. Stay consistent with your routine, listen to your body, and enjoy a pain-free, active lifestyle!

If you want to learn how to strengthen not just your Achilles, but your entire body, to become pain-free and resilient against injuries, Myokinetix is the place for you. 

Why Choose Myokinetix?

• Expert Team: Our experienced physical therapists and performance team are dedicated to providing personalized care tailored to your specific needs and goals.
• Holistic Approach: We focus on overall body strength and mobility, ensuring that every part of your body works together seamlessly to support optimal performance and health.
• State-of-the-Art Facility: Our clinic is equipped with the latest technology and equipment to provide cutting-edge treatments and training programs.
• Customized Programs: We create individualized treatment plans that address your unique challenges, whether you’re recovering from an injury or aiming to enhance your athletic performance.
• Preventive Care: Our goal is not only to treat existing pain but to prevent future injuries by addressing underlying issues and promoting long-term wellness.

Our Services Include:

• Physical Therapy: Expert treatment for a wide range of conditions, including Achilles pain, back pain, knee injuries, and more.
• Performance Training: Tailored programs to improve strength, agility, and endurance for athletes of all levels.
• Rehabilitation: Comprehensive rehab programs to help you recover fully from surgery or injury.
• Nutritional Guidance: Advice on how to fuel your body for optimal performance and recovery.

At Myokinetix, we are committed to helping you achieve a pain-free, active lifestyle. Whether you’re an athlete looking to enhance your performance or someone seeking to improve your overall health, we have the expertise and resources to support you on your journey.

Get Started Today

Ready to take the next step towards a stronger, healthier you?  Let Myokinetix be your partner in health and performance.

Book a Call with us today to schedule a consultation and learn more about how we can help you reach your goals!