Dr. Adam Hawkins, DPT, Franciscan St. Francis Sports Medicine and Laura Kegerreis, ATC, Franciscan St. Francis Sports Medicine share tips for easing Achilles tendonitis.
1. Rest/Cross-train: Take it easy and let the Achilles rest. This is an overuse injury and trying to push through the pain will only drag it on.
a. Cross-training will keep up your aerobic fitness without placing the same stress on your Achilles
2. Warm up: One of the main causes of tendonitis happens from abrupt movements that cause micro-tears in the tendon. These small tears are the result of sudden movements when the muscle is not warmed up.
3. Over-pronation: Proper technique can prevent increased stress on your muscles. Excessive over-pronation is one of the leading causes of Achilles tendonitis.
a. Ask your doctor or physical therapist if orthotics or inserts would help.
b. A new type of running shoe may help.
4. Stretching: Remember to stretch BOTH the gastrocnemius and soleus muscles to effectively treat Achilles Tendonitis.
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