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Achilles tendon pain exercises
Inflamed Achilles tendon or Achilles tendon pain? We've got the right exercises for you.
The Achilles tendon is the strongest tendon in your body and connects the heel to the calf muscles. How does an inflamed Achilles tendon occur? Poor-fitting shoes, long periods spent standing, poor posture and overloading are some of the possible causes.
We’ll show you which Achilles tendon exercises help to regulate the tension between your muscles and fascia.
2-3 times a week
Perform the exercises for Achilles tendon pain 2-3 times a week. Be aware of your pain threshold.
Happy recovery!
Don’t aggravate your Achilles tendon if experiencing acute pain. However, you can start Achilles tendon pain exercises during the rest period.
Achilles tendon pain exercise: relaxes tense calves
While sitting, bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the ground and slowly roll your calf.
Achilles tendon stretching: Mobilises the upper ankle joint
Begin in a semi-kneeling position and position your front foot approx. 15 cm in front of a wall. Use your hands to support you against the wall. Gently rock the knee of your positioned leg towards the wall while keeping your heel on the ground.
Achilles tendon pain exercise: for tension in the sole of the foot
While standing, place the central sole of your foot on the BLACKROLL® MINI and let your toes dangle down. Place your body weight over your foot on the MINI fascia roll. Next, slowly roll the sole of the foot back and forwards, under constant pressure.
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