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Achilles Tendonitis Exercises to Avoid: A Cautionary Tale
Author: Dr. Evelyn Reed, DPT, SCS (Doctor of Physical Therapy, Sports Certified Specialist)
Publisher: Physiotherapy Today, a leading publisher of peer-reviewed articles and resources for physical therapists and healthcare professionals.
Editor: Dr. Michael Chen, PhD, PT, ATC (Doctor of Philosophy in Kinesiology, Physical Therapist, Athletic Trainer)
Summary: This article explores the common pitfalls in managing Achilles tendonitis, focusing on exercises that should be avoided to prevent further injury and promote healing. It utilizes personal anecdotes and case studies to illustrate the potential consequences of improper exercise selection and highlights the importance of consulting a qualified healthcare professional for personalized treatment plans. The article emphasizes the crucial role of proper diagnosis and a tailored approach to avoid exacerbating the condition.
Introduction:
Achilles tendonitis, a painful condition affecting the tendon connecting the calf muscles to the heel bone, is a common ailment among athletes and non-athletes alike. While rest and rehabilitation are crucial for recovery, many individuals unknowingly engage in exercises that can worsen their condition. This article will delve into the realm of achilles tendonitis exercises to avoid, providing insights based on clinical experience and evidence-based practice. Understanding which exercises to steer clear of is as important, if not more so, than knowing which ones to perform.
Case Study 1: The Overzealous Runner
Sarah, a 35-year-old marathon runner, experienced a gradual onset of Achilles pain. Ignoring the initial twinge, she continued her training regimen, even increasing her mileage. Her attempts at self-treatment included aggressive stretching, including deep calf stretches held for extended periods. This intensified her pain, ultimately leading to a partial tear requiring several months of rehabilitation. Sarah’s case perfectly exemplifies the dangers of pushing through pain and engaging in inappropriate achilles tendonitis exercises to avoid.
Case Study 2: The Misguided Home Workout Enthusiast
Mark, a 40-year-old office worker, decided to embark on a home fitness program to improve his fitness levels. Following online workout videos, he incorporated high-impact exercises such as plyometrics (box jumps) and deep, forceful calf raises. Within weeks, his Achilles pain became unbearable, limiting his mobility and significantly impacting his daily life. Mark’s experience underscores the importance of seeking professional guidance and avoiding potentially harmful achilles tendonitis exercises to avoid, especially when working out independently.
Achilles Tendonitis Exercises to Avoid: The Key Offenders
Several exercises commonly recommended for healthy individuals can be detrimental to those suffering from Achilles tendonitis. These achilles tendonitis exercises to avoid often involve high-impact movements or excessive loading of the already inflamed tendon:
High-impact activities: Running, jumping, plyometrics (box jumps, depth jumps), and any activities involving repetitive jarring impacts on the heel should be avoided until the pain subsides significantly. Ignoring this can lead to further inflammation and potential rupture.
Deep, forceful calf stretches: While gentle stretching can be beneficial, aggressive stretching, especially holding deep stretches for prolonged periods, can irritate the already inflamed tendon. Instead, focus on gentle, pain-free stretches held for shorter durations.
Hill running: The increased strain on the Achilles tendon during uphill running makes it a major exercise to avoid when battling Achilles tendonitis. The repetitive strain can significantly exacerbate the condition.
Eccentric calf raises (high repetitions): While eccentric (lowering) calf raises are part of rehabilitation protocols when performed correctly, high repetitions with heavy weight can overload the tendon and delay healing. These should only be undertaken under the guidance of a qualified physical therapist.
Aggressive strengthening exercises: Early initiation of high-resistance calf strengthening exercises before the initial inflammatory phase has subsided can hinder the healing process and worsen the pain.
Personal Anecdote: Learning the Hard Way
During my years as a physical therapist, I’ve seen countless patients struggle with Achilles tendonitis. Early in my career, I had a patient, David, who insisted on continuing his rigorous weightlifting routine despite his pain. This stubborn adherence to his usual workout, neglecting vital advice on achilles tendonitis exercises to avoid, significantly prolonged his recovery time. It was a harsh lesson that reinforced the importance of individualized treatment plans and patient compliance.
The Importance of Proper Diagnosis and Personalized Treatment
It’s crucial to remember that the exercises listed above are general guidelines. The specific achilles tendonitis exercises to avoid will vary depending on the severity of the injury, the individual’s overall health, and other contributing factors. A thorough assessment by a physical therapist or other qualified healthcare professional is paramount to determine the appropriate course of action.
Conclusion:
Managing Achilles tendonitis requires a careful and considered approach. Understanding which achilles tendonitis exercises to avoid is just as crucial as understanding the exercises that support healing. By avoiding high-impact activities, aggressive stretching, and inappropriate strengthening exercises, individuals can significantly reduce the risk of exacerbating their condition and promote optimal recovery. Remember, patience and compliance with a tailored rehabilitation program are key to a successful outcome. Always seek professional guidance to create a plan specific to your needs.
FAQs:
1. Can I continue to walk if I have Achilles tendonitis? Yes, but keep it low-impact and avoid prolonged periods of walking, especially on hard surfaces.
2. How long does it take to recover from Achilles tendonitis? Recovery time varies greatly, but with proper management it usually takes several weeks to several months.
3. What are the signs of a serious Achilles tendon injury? Severe pain, inability to bear weight, and a noticeable lump or deformity.
4. Can I use ice or heat for Achilles tendonitis? Ice is generally recommended during the initial inflammatory phase.
5. What are some good Achilles tendonitis exercises I can do? Gentle stretches, low-impact exercises like swimming, and eccentrics (with proper guidance).
6. Is surgery necessary for Achilles tendonitis? Surgery is rarely needed, except in cases of rupture or severe damage.
7. Can I prevent Achilles tendonitis? Yes, by warming up properly, using appropriate footwear, maintaining flexibility, and avoiding sudden increases in activity.
8. What is the role of a physical therapist in treating Achilles tendonitis? Physical therapists develop individualized treatment plans focusing on strengthening, stretching, and functional rehabilitation.
9. Should I use over-the-counter pain relievers for Achilles tendonitis? Over-the-counter pain relievers like ibuprofen can help manage pain and inflammation, but consult a doctor before use.
Related Articles:
1. Achilles Tendonitis and Running: Modifying Your Training: This article discusses how runners can modify their training programs to accommodate Achilles tendonitis.
2. Achilles Tendonitis: The Role of Footwear: This article explores the connection between footwear and the development/prevention of Achilles tendonitis.
3. Understanding Achilles Tendonitis: Causes and Risk Factors: This article provides a comprehensive overview of the causes and risk factors associated with Achilles tendonitis.
4. Non-Surgical Treatment Options for Achilles Tendonitis: This article details various non-surgical treatments, including physical therapy, medication, and bracing.
5. Surgical Treatment of Achilles Tendon Rupture: This article covers surgical options as a last resort for severe cases.
6. Achilles Tendonitis Stretching and Strengthening Exercises: This article details appropriate stretches and strengthening exercises under the supervision of a qualified professional.
7. The Importance of Rest and Recovery in Achilles Tendonitis Management: This article emphasizes the role of rest and recovery in the healing process.
8. Achilles Tendonitis in Athletes: A Specific Approach to Rehabilitation: This article explores the unique needs of athletes recovering from Achilles tendonitis.
9. Achilles Tendonitis: Preventing Recurrence: This article provides tips and strategies to minimize the risk of future Achilles tendonitis episodes.
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| achilles tendonitis exercises to avoid: Baxter's The Foot and Ankle in Sport David A. Porter, Lew C. Schon, 2020-01-25 For specialists and non-specialists alike, returning an athlete to pre-injury performance safely and quickly is uniquely challenging. To help you address these complex issues in everyday practice, Baxter's The Foot and Ankle in Sport, 3rd Edition, provides focused, authoritative information on the examination, diagnosis, treatment, and rehabilitation of sports-related foot and ankle injuries – ideal for returning both professional and recreational athletes to full use and function. - Provides expert guidance on athletic evaluation, sports syndromes, anatomic disorders, orthoses and rehabilitation, and more. - Includes new and updated case studies and pearls for optimal use in the clinical setting. - Features thoroughly revised content and enhanced coverage of stress fractures, as well as metabolic consideration in athletes. - Includes new chapters on the disabled athlete, the military athlete, caring for the athlete as a team, foot and ankle exam, and biologics. - Features a new, full-color design throughout and new videos available online. - Shares the expertise of international contributors who provide a global perspective on sports medicine. - Enhanced eBook version included with purchase. Your enhanced eBook allows you to access all of the text, figures, videos, and references from the book on a variety of devices. |
| achilles tendonitis exercises to avoid: Fitness Measures and Health Outcomes in Youth Institute of Medicine, Food and Nutrition Board, Committee on Fitness Measures and Health Outcomes in Youth, 2012-12-10 Physical fitness affects our ability to function and be active. At poor levels, it is associated with such health outcomes as diabetes and cardiovascular disease. Physical fitness testing in American youth was established on a large scale in the 1950s with an early focus on performance-related fitness that gradually gave way to an emphasis on health-related fitness. Using appropriately selected measures to collected fitness data in youth will advance our understanding of how fitness among youth translates into better health. In Fitness Measures and Health Outcomes in Youth, the IOM assesses the relationship between youth fitness test items and health outcomes, recommends the best fitness test items, provides guidance for interpreting fitness scores, and provides an agenda for needed research. The report concludes that selected cardiorespiratory endurance, musculoskeletal fitness, and body composition measures should be in fitness surveys and in schools. Collecting fitness data nationally and in schools helps with setting and achieving fitness goals and priorities for public health at an individual and national level. |
| achilles tendonitis exercises to avoid: Stretching for Functional Flexibility Phil Armiger, Michael A. Martyn, 2010 Stretching for Functional Flexibility is a reference guide for the safe, effective, and efficient application of stretching exercises to improve range of motion and movement potential. Based on the most current research, this text is a valuable reference for physical, occupational and massage therapists, athletic trainers, fitness trainers, coaches, sports and orthopedic physicians, doctors of chiropractic, and many other professionals dealing with the health and performance of the musculoskeletal system. The text provides all of the information necessary to design and implement a safe and effective stretching program. A companion Website will offer the fully searchable text and an image bank for instructors. |
| achilles tendonitis exercises to avoid: Therapeutic Exercise William D. Bandy, Barbara Sanders, 2001 This entirely new resource focuses on the implementation of treatment plans and intervention using the newest appropriate therapeutic exercise techniques. It provides descriptions and rationale for use of a wide range of exercises to improve a patient's function and health status and to prevent potential future problems. The description of the purpose, position and procedure is given for each technique, providing a complete understanding of the exercise. Features include Pediatric and Geriatric Boxes, Case Studies, and Clinical Guidelines. Fourteen contributors in the fields of exercise science and physical therapy make the text a comprehensive, well-rounded overview of therapeutic exercise techniques. |
| achilles tendonitis exercises to avoid: Muscle and Tendon Injuries Gian Luigi Canata, Pieter d'Hooghe, Kenneth J. Hunt, 2017-05-10 This book explores in a comprehensive manner the causes and symptoms of muscle and tendon pathologies, the available diagnostic procedures, and current treatment approaches. Specific aspects of the anatomy, biomechanics, and function of muscles and tendons are analyzed, and detailed guidance is provided on the most innovative methods – both conservative and surgical – for ensuring that the athlete can make a safe and quick return to sporting activity. Optimal care of tendon and muscle injuries in sportspeople requires effective cooperation of sports scientists and medical practitioners to identify the best ways of preserving muscle and tendon structures and to develop new strategies for their rehabilitation and regeneration. Muscle and Tendon Injuries is an excellent multidisciplinary reference written by the leading experts in the field and published in collaboration with ISAKOS. It will appeal to all specialists in sports medicine and sports traumatology who are seeking a state of the art update on the management of muscle and tendon disorders. |
| achilles tendonitis exercises to avoid: Older Yet Faster Keith Bateman, Heidi Jones, 2020-03-26 Older Yet Faster (English and French editions with illustrations and photos, and online lesson and exercise videos) is a manual for teaching runners how to transition to efficient running and to help them to avoid incurring almost all of the common running injuries as they do so. It is ideal for beginners to learn how to run well and for experienced runners to changeover to good technique. Coaches can also use this book as a reference on how to implement technique change for their clients, and we expect it to become the go-to manual for medical professionals, to help them deal with running related injuries caused by bad technique and footwear. After learning how injuries are caused and then gaining a good understanding of running technique in the early chapters you will be prepared to read about our technique-change system which we call OYF Running. This consists of Keith's Lessons used in combination with Heidi's Strengthening Exercises and forms the main body of the book. Keith shows you how to run efficiently in a simple, step-by-step guide both in the book and with videos. Each Lesson provides exercises set out in a format which is both easy to understand and implement. The first three lessons teach you the basics of running correctly and the last three help you put these into practice and help you to refine your technique over the period of your transition. This program is set up so that runners can teach themselves in conjunction with the online videos and forum.Heidi's Strengthening Exercises consists of a well-ordered series of exercises which will help your body safely adjust to the redistribution of the workload and are essential to rebuild parts of the body which have been neglected due to poor technique. It should be started as soon as possible, in order to build strength and to deal with the resultant muscle and tendon soreness that you will start to experience. We identify specific injuries and how they are caused and we show how by improving running technique, and re-strengthening these injuries are quickly cured. Podiatrists will find Heidi's experiences and advice particularly interesting, especially as they will almost certainly, be in conflict with what is still taught in universities. Chapters Twelve and Thirteen, 'Managing the changes' and 'Rehabilitation', explain what should happen during the transition and what to do should you get injured, or if you are currently injured. Chapter Fourteen is very important as you must have suitable footwear to run with good technique. There is then a chapter on how your body shape will change as you adopt your new technique and a chapter on general tips and traps a list of commonly used terms, a glossary and an index.Finally, we have included three appendices: For Coaches, For Podiatrists and a detailed look at Heidi's strengthening program. In Appendix A, Keith discusses how to implement his Lessons from a coach's point of view, in Appendix B, Heidi explains how she treats her patients who are suffering with specific injuries and in Appendix C she explains her Strengthening program in greater detail for medical professionals and interested runners. |
| achilles tendonitis exercises to avoid: Clubfoot Lynn Staheli, 2009 |
| achilles tendonitis exercises to avoid: ESSKA Instructional Course Lecture Book Gino M.M.J. Kerkhoffs, Fares Haddad, Michael T. Hirschmann, Jón Karlsson, Romain Seil, 2019-02-11 This book, comprising the Instructional Course Lectures delivered at the 18th ESSKA Congress in Glasgow in 2018, provides an excellent update on current scientific and clinical knowledge in the field of Orthopaedics and Sports Traumatology. A variety of interesting and controversial topics relating to the shoulder, elbow, hip, knee, and foot are addressed, all of which are very relevant to the daily practice of orthopaedic surgeons. All of the contributions are written by well-known experts from across the world. The presentations will enable the reader to gain a better understanding of pathologies and may permit more individualized treatment of patients. The book will be of interest to clinicians and researchers alike. |
| achilles tendonitis exercises to avoid: Running Form Anderson, Owen, 2019 Running Form helps you make key improvements in form, leading to optimal running performance with less risk for injury. |
| achilles tendonitis exercises to avoid: Human Tendons László G. Józsa, Pekka Kannus, 1997-01-01 Unquestionably the most comprehensive text on human tendons written by two internationally renowned experts. >Human Tendons> is not only a theoretically based resource for researchers, scientists, and medical specialists, it also is a practical reference for sports medicine practitioners, physicians, and physical therapists.Focusing on the macroscopic and microscopic anatomy, physiology, and pathology of human tendons, the authors present all the available knowledge on the subject in one book. This definitive guide covers these topics on tendons in depth:--Construction, function, metabolism, and biomechanics-Embryonal and postnatal development-Pathologies and anomolies-Effects of physical activity, immobilization, rehabilitation, and aging-History of tenotomy-Injuries, disorders, and diseases-Diagnostic and treatment principles-Healing, transplants, and regenerationThe 386 photographs and 82 illustrations help to bring the content to life. |
| achilles tendonitis exercises to avoid: Release Your Pain - Resolving Soft Tissue Injuries with Exercise and Active Release Techniques Brian Abelson, Kamali Thara Abelson, 2012-04-25 Release Your Pain presents ART (Active Release Techniques) as a new approach to addressing such common repetitive strain injuries as carpal tunnel syndrome, plantar fasciitis, knee and shoulder injuries, and back pain. Based on case studies, the book shows how ART locates and breaks down scar tissue and adhesions that cause pain, stiffness, weakness, numbness, and physical dysfunctions associated with repetitive strain injuries. Topics include how and why these injuries occur, which treatments to avoid when possible (including surgery), and how noninvasive methods succeed where others fail. Each chapter includes black and white photo sequences of therapy techniques and stretches.--Amazon. |
| achilles tendonitis exercises to avoid: Rehab Science: How to Overcome Pain and Heal from Injury Tom Walters, Glen Cordoza, 2023-04-11 Recover from injuries and put a stop to pain with this step-by-step guide In his new book, Rebab Science, renowned orthopedic physical therapist Tom Walters shows you how to take back the power to heal. He explains how to understand and identify pain and injury, how to treat common issues to muscles, tendons, ligaments, and more, and how to end chronic pain for good. Our current healthcare model, with its emphasis on treating symptoms rather than addressing the root cause of those symptoms, can be frustrating, especially for people with ongoing pain. Rehab Science outlines a new way of thinking about pain and injury with a movement-based system that helps you treat pain and heal from injuries on your own terms. Dr. Walters delivers proven protocols that strengthen the body, improve mobility and movement quality, alleviate pain, ensure full recovery, and keep pain and injury from reoccurring in the future. This book highlights common issues like ankle sprains, tennis elbow, and low back pain and provides protocols for rehabilitating each one step by step and week by week. Find out what you can do to accelerate the phases of healing by using targeted movements and pain-relieving rehab exercises. Full-color photo sequences show how to do each exercise correctly. In Rehab Science, you’ll learn: • How to identify and treat common pains and injuries • Which exercises can prevent pain from returning • How long you should be doing rehab exercises • Major signs and symptoms that may require medical attention • How a diagnosis can factor into recovery • What common X-ray and MRI findings mean • How to program exercises to rehab specific injuries • When you might need to consider surgery • And much, much more |
| achilles tendonitis exercises to avoid: Return to Field Sports Running Manual Greg Dea, 2019-11-12 This manual is written for the athlete who wants to look the virtual opponent directly in the eye and state, Not today. Not this athlete. Today, and throughout all this season I will return. I will overcome you and I withstand you. Today I become the beast.The program is for the impressive-athlete in all of us who wants a very clear program to return to field running that is:successful; efficient, and; safe. This manual is also written for the rehabilitation therapist, clinician and coach who is looking for the same - guidelines that facilitate a successful return to sport, efficiently and safely. |
| achilles tendonitis exercises to avoid: National Statement on Ethical Conduct in Human Research 2023 National Health and Medical Research Council (Australia), Australian Research Council, Universities Australia, 2023 The purpose of the National Statement is to promote ethically good human research. Fulfilment of this purpose requires that participants be accorded the respect and protection that is due to them. It also involves the fostering of research that is of benefit to the community. The National Statement is therefore designed to clarify the responsibilities of: institutions and researchers for the ethical design, conduct and dissemination of results of human research ; and review bodies in the ethics review of research. The National Statement will help them to meet their responsibilities: to identify issues of ethics that arise in the design, review and conduct of human research, to deliberate about those ethical issues, and to justify decisions about them--Page 6. |
Achilles :: The Trojan War Hero - Greek Mythology
Achilles' anger with Agamemnon is the main theme of Homer’s “Iliad” which recounts the last year of the Trojan War, during which …
Shield of Achilles - Greek Mythology
Achilles' mother, the goddess Thetis, asked Hephaestus to forge a new armour to provide her son. The shield was described in detail …
Neoptolemus - Greek Mythology
While there, Achilles had an affair with the princess Deidamia; from this union, Neoptolemus was born. Helenus , a Trojan …
Hector - Greek Mythology
The last fight that Hector gave was against Achilles. However, when he saw Achilles and while he was ready to fight him, he suddenly …
Iliad :: Homer's Epic Poem of the Trojan War - Greek Mythology
Patroclus' Death and Achilles' Return Desperate to repel the Trojans, Achilles' close friend and companion, Patroclus, dons …
Achilles :: The Trojan War Hero - Greek Mythology
Achilles' anger with Agamemnon is the main theme of Homer’s “Iliad” which recounts the last year of the Trojan War, during which Achilles first withdraws from battle and then, enraged by the …
Shield of Achilles - Greek Mythology
Achilles' mother, the goddess Thetis, asked Hephaestus to forge a new armour to provide her son. The shield was described in detail by Homer in his epic Iliad, and it was said to depict a …
Neoptolemus - Greek Mythology
While there, Achilles had an affair with the princess Deidamia; from this union, Neoptolemus was born. Helenus , a Trojan seer, was captured by the Greeks and was forced to tell them that …
Hector - Greek Mythology
The last fight that Hector gave was against Achilles. However, when he saw Achilles and while he was ready to fight him, he suddenly was overcome with fear and started running. Achilles …
Iliad :: Homer's Epic Poem of the Trojan War - Greek Mythology
Patroclus' Death and Achilles' Return Desperate to repel the Trojans, Achilles' close friend and companion, Patroclus, dons Achilles' armor and leads the Myrmidons into battle. Patroclus is …
Patroclus - Greek Mythology
Patroclus at the Trojan War During the Trojan War, Patroclus was a valiant soldier.When the Trojans had taken the advantage and were threatening the Greek ships, Patroclus convinced …
Trojan War - Greek Mythology
Now that Achilles was out of the action, the Trojans started winning battle after a battle, eventually driving the Greeks back to their ships and almost setting the ships on fire. Patroclus, Achilles’ …
Ajax - Greek Mythology
Ajax and Achilles In the battles described above, Achilles was absent as a result of a dispute between him and Agamemnon, leader of the Achaeans. Ajax substituted Achilles in the battle, …
The Madness of Ajax - Greek Mythology
If we are to trust Odysseus’ words, after having met Achilles in the Underworld, he was surrounded by the ghosts of many other dead people; all of them wanted to tell him their …
Paris - Greek Mythology
Paris was the son of King Priam and Queen Hecuba of Troy, who eloped with Helen, queen of Sparta, thus causing the events that led to the Trojan War. ...
