Physical Therapy for Achilles Tendonitis

Achilles tendonitis is an inflammation of the Achilles tendon, which runs along the back of the calf and connects to the heel. Tendonitis is often a chronic problem that results from repetitive stress. Physical therapy that involves stretching and strengthening exercises can often help alleviate tendonitis pain.

  1. Calf Wall Stretch

    • To have a healthy calf, ankle and foot, the Achilles tendon needs be flexible to avoid strains and irritation. Mild stretching to promote a limber tendon can help prevent stiffness and lessen the impact of tendonitis. One simple stretch that engages the calf and Achilles tendon is the calf wall stretch.

      To begin the stretch, stand facing a wall, with about 3 feet of space between your feet and the wall. Next, lean forward and support yourself on the wall with your hands. Step forward with one foot, while keeping the leg you want to stretch back. Stepping forward will put mild pressure on the back foot, inducing a stretch in the calf and tendon. Lean forward and bend the forward leg at the knee to deepen the stretch. The smaller the angle between the foot and shin, the deeper the stretch will be. Once you attain a position where you are getting a moderate stretch, hold for 10 seconds, and switch feet. Resist bouncing to get a deeper stretch, as this can inadvertently cause strain.

    Sitting Stretch

    • If you don't have a sturdy wall available to you or you want to try a different calf stretch, another simple stretch can be achieved while sitting and using a towel.

      First, sit down and extend the leg you wish to stretch straight out in front of you. Your other leg can be in whatever position you like, so do what is most comfortable. Next, take your towel and loop it around the ball of your foot, and grab both ends of the towel with each hand. Pull gently on the ends of the towel to force your foot to move toward you. This will cause the Achilles tendon and calf to stretch; be careful not to pull too hard. Hold the stretch for 10 to 15 seconds, and then switch feet.

      Even if you only have tendonitis in one leg, it is a good idea to perform therapeutic exercises on both sides since, chances are, your other leg is also susceptible to irritation.

    Calf and Tendon Strength

    • Strengthening the Achilles tendon can help it shrug off strain from normal exercise and reduce irritation. One basic way to strengthen the calf is to do heel raises---simply stand flat and raise up on the balls of your feet repeatedly. When you first start out, your calves may fatigue quickly, but muscular endurance will build after a couple weeks. If you find you need more resistance, try holding weights in your hands or standing on one foot while doing the exercise.

      Another way to work the calf and Achilles tendon is to do an exercise with a resistance band, which looks similar to the sitting towel stretch. Sit down and put one leg straight out, loop the band around the ball of your foot, pull back on the band to create resistance, and then move your foot forward and back.