Today, I wrap up my running injury series on my experience with physical therapy and my Achilles tendonitis treatment, by sharing some of the exercises and stretches that were part of my rehabilitation and ongoing therapy. In Part I of this series, I covered my initial diagnosis and some of the steps I went through to treat the inflammation and pain. In my case, the solution was a combination of treatment and exercises to strengthen the calf muscles and increase flexibility.
Note: Before continuing, please understand that what I describe below should not be interpreted as medical advice or treatment. This is just a summary of what I was told to do by my doctor and physical therapist. Please consult a physician or physical therapist for proper diagnosis and treatment.
The following stretches and exercises really helped me out:
Achilles Tendonitis Stretches and Demonstration:
Achilles Tendonitis Exercises
1. Eccentric Calf / Heel Drops
As you can see, with a combination of treatment and very simple stretches, Achilles tendonitis is very treatable. In my case, it took 4-5 physical therapy appointments plus daily 15-20 minute workouts to fully alleviate my tendonitis.
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