Orthopedics-Online

Strengthen the Achilles tendon

General

When running, the Achilles tendon is exposed to heavy loads.

The Achilles tendon is that thickest and strongest tendon in the human body. She is exposed to great stress every day from running and additional activities.

The Achilles tendon is that common starting point of both Calf muscles. These include the gastrocnemius muscle, which has two heads, and the soleus muscle. The tendons of these two muscles run together as the Achilles tendon to the heel.

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My name is dr. Nicolas Gumpert. I am a specialist in orthopedics and the founder of .
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Athletes (joggers, soccer players, etc.) are particularly often affected by the Achilles tendonitis disease. In many cases, the cause of the Achilles tendonitis cannot be identified at first. Therefore, the treatment requires a lot of experience. I focus on Achilles tendonitis.

The aim of every treatment is treatment without surgery with a complete recovery of performance.

Which therapy achieves the best results in the long term can only be determined after looking at all of the information (Examination, X-ray, ultrasound, MRI, etc.) be assessed.

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The Achilles tendon is particularly stressed when running. Very strong when jogging, but also when walking, complaints can be the result of a Overload occur. This is why it is very important, especially for ambitious athletes, to strengthen the Achilles tendon in order to protect it from pain caused by overuse.

In addition to athletes, especially runners, overweight people are also at risk of overloading the Achilles tendon. Even people with one Foot malposition often have problems with the Achilles tendon and should strengthen them.

Strengthening the Achilles tendon is also important if there is already an inflammation here. The affected person should then take it easy and, for example, stop jogging for the time being, but exercises to strengthen the Achilles tendon are still useful and help to alleviate the symptoms more quickly.

Exercises

In order to permanently strengthen the Achilles tendon, the elasticity of the tendon and the muscle development of the surrounding muscles must be supported. Regularly stretching the tendon is also very important.

A simple and effective exercise is to focus on one To place the stair step with a view upwards. Herewith Press both feet up and down on tiptoe at the same timeso that the heel comes lower than the step. This exercise then Repeat 15 times and do it several times a day. After about two weeks can then also do the exercise on one leg alternating with each foot be performed. This leads to a higher effectiveness. As a result, the Achilles tendon is increasingly strengthened and elasticity is promoted by stretching. This makes the tendon less prone to injury. The exercise should take effect after about two months. Of course, this only happens if the exercises are done regularly.

The muscle building of the long toe flexor (Musculuss flexor digitorum longus) leads to a strengthening of the Achilles tendon. It has the same function as the soleus muscle, the tendon of which is part of the Achilles tendon. If the toe flexor is strengthened, the stress on the Achilles tendon can be reduced. You can provide one for this Walking on a Thera-Bandso that the toes are pulled up slightly. The exercise then consists in pressing down the band with your toes. It should 40 repetitions be done and the exercise should 3 times a day be performed.

You can also achieve the same effect when running by rolling your toes down during the push-off phase. Here, too, the toe flexor is strengthened and the Achilles tendon is relieved over time.

Extensive warm-up and stretching before running, and occasional running backwards at the beginning of the run are also effective methods of strengthening the Achilles tendon.

Kinesio tape

The Achilles tendon can also be strengthened by the kinesio tape. However, this strengthening does not come from the body, but is brought about externally. So this method should too applied only temporarily when there are acute complaints. In the event of overload, the tape can have a supportive effect when you start exercising again after a break.

To strengthen the Achilles tendon, the tape is affixed in the form of a Y starting from the Achilles tendon. The base is attached under the sole of the foot and the legs of the Y are glued to the side of the calf to just below the hollow of the knee. This is where the ends meet. Another strip runs from the sole of the foot over the Achilles tendon straight over the calf.