The Achilles tendon is a tendon that runs from the leg along the hip to the heel. The Achilles tendon is used when walking, jumping, running, and playing sports. Without this tendon, we would not be able to move our legs and feet. If the tendon is out of or too far from the tendon, it can cause damage to the tendon, resulting in swelling and severe pain. If the condition is not tackled immediately, this can lead to an Achilles tendon injury. tendinitis This is caused by degenerative changes in the tendon, thanks to periodic trauma. Rehabilitation is an easy way in Achilleskin tendinitis injury with the ability to facilitate the healing of the tendon and at the same time to firm up the tendon.
Rehabilitation of Achilles tendon inflammation: reducing pain and inflammation.
In Achilles tendinitis Recovery, pain and inflammation must be kept under control initially.
1. rest
Rest is considered the basis of tendon recovery. Achilles. tendinitis This is an injury that requires that the footsteps be taken seriously. When it develops in an acquired Achilles tendon. tendinitis It is much more difficult to heal.
2. writing
Writing about the affected tendon helps reduce tension in the tendon. This enlightens the pain the most. Elastic strips cross the foot from the upper calf and walk under the heel. This is even more important in the early stages.
3. medications
Taking anti-inflammatory substances and anesthesia is effective when relieving pain and reducing swelling of the affected tendon. This is an important part of Achilles tendinitis rehab .
4. prince therapy
This is usually used three times a day for 10 to 15 minutes in the direction of If very likely, it can be used every 2 hours until the symptom burden is reduced. Ice cream can be applied to a damp clean towel or cool gel. Do not use ice immediately as it may cause cold burns.
5. heal the cushion
Place a heel cushion and set the heel 1 inch higher. This will help eliminate tension and pain in the affected tendon. After recovery, be careful when letting the cushion heal. This is because it may put more stress on the Achilles tendon.
6. electrotherapy
The use of electrotherapy, such as ultrasound by a professional, can certainly help reduce swelling and pain and give micro-massage to the affected tissue. Sports massage can help mobilize tissues and relax calf muscles.
Achilles Tendon Inflammation Rehabilitation: Exercises
Exercises still play an important role in a better, sharper Achilles tendon tendinitis recovery.
1. towel
- Sit with your injured foot as you sit on a hard surface.
- Roll a clean towel around the ball of your foot and toes. Pull it toward the trunk and tighten your leg.
- Keep the contract in the direction in 15 to 30 seconds and repeat the exercise 3 times.
2. standing calf.
- Stand up, face the wall and come up with your arms at eye level.
- Place your heel on the floor and place your injured leg behind you.
- Bend the other knee and keep it forward.
- Slowly lean into the wall and turn the crushed leg slightly inward in pigeon position until you feel a stretch behind the calf.
- Hold the rack for 30 seconds and repeat the exercise several times a day.
3. sideways love
- While lying on the incorrect side, tighten the foreleg muscles of the crushed leg and lift 8 to 10 cm of the proper leg.
- Keep the leg straight and lower it slowly. Repeat exercise 30 and place this on the two layouts of the Achilles tendinitis rehab .
4. success
- Using the injured leg, stand on a tool 3 to 5 inches high.
- Keep the unbroken base flat on the floor and switch to the shattered leg.
- Place the shattered leg and the other intact leg off the floor.
- Return to the starting position by bending the injured leg and lowering the broken leg slowly on the floor Repeat exercise 15 in two different ways.
5. increase the eccentric calf
- Stand with feet on floor behind countertop or excrement.
- Using the counter top or excrement, help while lifting the calf with your foot and do the exercise for 5 seconds.
- Slowly lower the cadaver and use the crushed leg to help suppress help if needed.
- Repeat 15 to 2 layouts, allowing rest between sets.
6. myofascial-myofascial stretch
- Stand holding the ball of the injured leg.
- Try going heel to heel to the bottom of the path until you feel a tuck.
- Maintain this transaction in the direction for 30 seconds and repeat the exercise three times.
7. bone extension
- Standing in a simple posture, grasp the rear lobes of the heels and allow the toes to come off the ground.
- Maintain this transaction for 5 seconds in the direction. Repeat exercise 10 three times.
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