With an Achilles Tendon Rupture, you might end up needing surgery, but these stretches and exercises should help you before and afterwards. The stronger and more flexible you can be before a surgery, the better your recovery will be after. See Doctor Jo’s blog post about this at: [ Ссылка ]
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Next you will do a standing calf stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. In the same position, now bend your back knee with the stretch. This will stretch the soleus muscle, which is directly under the calf muscles. Hold the stretch for 30 seconds, and do it three times.
Now you will do some exercises. The first exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
Related Videos:
Achilles Tendon Stretches:
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Calf Exercises for Strengthening:
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Doctor Jo is a Doctor of Physical Therapy.
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Achilles Tendon Rupture Stretches & Exercises:
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