Progressive Achilles Rehab After An Injury (updated)

by | Feb 12, 2023 | achilles tendon, News Articles

Most people don’t even think about progressive Achilles rehab until the tendon is damaged after stepping in a hole, falling from a height, or due to a sports activity, and they require progressive physiotherapy. The achilles is a strong, fibrous cord connecting the muscles in the back of the calf to the heel bone. We use it to walk, climb stairs, stand on our tiptoes, run, and jump. In fact, every movement we make involves the Achilles. What are the signs your Achilles has been injured, what preventative actions can you take to strengthen the tendon, and if it is already damaged, is there a clinic you can go to for progressive rehab in Mississauga?

Signs That Your Achilles Is Damaged

Did you know that some people don’t know they ruptured their Achilles tendon, because they show no symptoms? Others are in no doubt that the damage occurred. An achilles rupture is either repaired surgically or conservatively with a cast/walking boot. Both approaches also require regular visits to a progressive rehab clinic such as Sheddon Physiotherapy and Sports Clinic (SPSC) in Oakville, to help regain strength, mobility and function. Do you live in Mississauga? We can also assist you with Achilles rehab.

When you hear a pop in your heel and you cannot walk properly, seek medical advice immediately. Other signs indicating your Achilles is injured are:

  • Feeling as if you were kicked in the calf
  • Inability to stand on your toes with the injured leg
  • Pain and swelling near the heel
  • Inability to push off the injured leg when walking
  • Inability to bend your foot forward.

How To Limit Achilles Tendon Damage

What sports do you participate in? Are you a runner, or do you prefer playing volleyball and soccer? Maybe you are passionate about Zumba. Whatever your activity, there are things you can do to keep your Achilles tendon healthy.

Footwear. Wear shoes that are appropriate for your sport, the right size, and ensure the soles are not worn out.
Warm up. Warm up before you exercise; the effort is worth it.
Calf muscles. Do daily exercises to stretch and strengthen your calf muscles; it helps the tendon and muscles get used to absorbing more force.
Vary exercises. If you are into high-impact sports such as running, alternate it with low-impact activities such as swimming or biking. You still get your exercise, but your Achilles tendon gets an opportunity to rest.
Take it slow. Don’t suddenly increase the intensity of your exercise, it could damage your Achilles tendon. Rather take it slow by increasing your distance, duration, and frequency gradually.

Gentle Exercises Promoting Progressive Achilles Rehab

Are you healing from an Achilles injury? Here are some of the gentle exercises we suggest you do to promote the rehabilitation of your Achilles tendon.

  • Start with some isometric holds in a slightly lengthened position
  • Progress onto isometric holds in a lengthened position but with a focus on one leg at a time
  • Next, concentric heel raises in a slightly lengthened position, one leg at a time and lowering yourself down with the support of your opposite foot
  • Finally add in some running backwards and stopping in that same lengthened position in good control. This adds an abrupt stoppage.
  • Remember to progress the last exercise from stop to a change of direction.

Are you currently injured and need a clinic practicing progressive sports medicine? Do you want an injury prevention and strengthening program specific to your sports? Our therapists can assist you and provide progressive Achilles rehab. Book your appointment today.

For more info, contact Sheddon Physiotherapy and Sports Clinic at 905-849-4576.

We are located only 6 min East of Oakville Place and 4 min from Oakville & Milton Humane Society.

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