Achilles Tendon Stretch | SmartSole Exercise Insoles September 04 2015
Achilles tendinitis is characterized by dull or sharp pain anywhere along the back of your tendon, but usually close to the heel. Other signs may include limited ankle flexibility, redness or heat over the painful area, or a cracking sound (scar tissue rubbing against the tendon) when the ankle moves.
Tight or fatigued calf muscles, which transfer too much of the burden to the Achilles, can be brought on by not stretching your calves properly.
To prevent the recurrence of Achilles tendinitis, strengthen and stretch the muscles in your feet calves and shins. Here's how you do it:
While standing on a step, slowly lower your heel over the edge of the step as you relax your calf muscles. Hold for about fifteen to twenty seconds, then tighten your calf muscle to bring your heel back up to the level of the step. Repeat five times.
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