How runners can prevent and heal Achilles injuries when working out at home
- Tendinitis or tendonosis in the Achilles is common among runners but you can perform some exercises at home for prevention and treatment
If you suffer from Achilles problems because of running there are a few ways to sort out the issue at home. Sometimes a break from running is exactly what the Achilles needs, especially from overuse injuries. But it also needs stimulation to heal itself. Fixing imbalances is a way to prevent repeating the injury too.
Calf raises
Weak calves lead to body compensation elsewhere when you run, and a common cause of tendinitis is weak calve muscles, or one side being stronger than the other. Also, if you are suffering from tendonosis (a more severe and permanent version of tendinitis), you need to stimulate the Achilles for it to heal and raises will do this.
Lift up your heel slowly, and lower your heel slowly, keeping your weight on the ball of your toes. Do not drop the heel off an edge to stretch the Achilles. Keep the tension on. Alternate legs to make it more challenging or hold a weight as you get stronger.
Bulgarian split squats