Achilles tendonitis and calf exercises: can i still do them?

Achilles tendonitis is a common condition that causes pain and inflammation in the Achilles tendon, which connects the calf muscles to the heel bone. Calf raises are a common exercise for strengthening the calf muscles, but they can also aggravate Achilles tendonitis if not done properly.

In this blog post, we will explore the relationship between calf raises and Achilles tendonitis, discuss the potential risks and benefits of doing calf raises with this condition, and provide guidance on how to safely incorporate them into your exercise routine.

Understanding Achilles Tendonitis

Achilles tendonitis is an overuse injury that occurs when the Achilles tendon is subjected to excessive stress or load. This can happen due to sudden increases in activity level, improper footwear, or underlying biomechanical issues. Symptoms of Achilles tendonitis include pain, swelling, and stiffness in the back of the heel and ankle, especially after exercise or prolonged standing.

The Impact of Calf Raises on Achilles Tendonitis

Calf raises involve raising the heels up and down, which directly engages the Achilles tendon. Performing calf raises can put stress on the tendon, potentially aggravating the inflammation and pain associated with Achilles tendonitis. However, if done correctly, calf raises can also help strengthen the calf muscles and improve ankle stability, which can ultimately reduce the risk of future injuries.

Risks of Doing Calf Raises with Achilles Tendonitis

• Increased pain and inflammation: Calf raises can put excessive stress on the Achilles tendon, leading to increased pain and inflammation.
• Delayed healing: Performing calf raises too soon or too aggressively can slow down the healing process of Achilles tendonitis.
• Tendon rupture: In severe cases, excessive stress from calf raises can lead to a rupture of the Achilles tendon, requiring surgical repair.

Benefits of Doing Calf Raises with Achilles Tendonitis

• Strengthened calf muscles: Calf raises can help strengthen the calf muscles, which can improve ankle stability and reduce the risk of future injuries.
• Reduced pain and stiffness: In some cases, calf raises can help reduce pain and stiffness associated with Achilles tendonitis by improving blood flow to the area.
• Improved range of motion: Calf raises can help improve range of motion in the ankle, which can make everyday activities easier.

How to Safely Do Calf Raises with Achilles Tendonitis

If you have Achilles tendonitis, it is important to consult with a healthcare professional before starting any calf raise exercises. They can assess your condition and provide guidance on how to safely incorporate calf raises into your routine.

• Start gradually: Start with a small number of repetitions (5-10) and gradually increase the frequency and intensity as tolerated.
• Use proper form: Keep your knees slightly bent and your back straight throughout the exercise. Avoid overextending your ankle.
• Choose a soft surface: Perform calf raises on a soft surface, such as a carpet or grass, to reduce impact on the Achilles tendon.
• Use a slant board: A slant board can help reduce the stress on the Achilles tendon by allowing you to raise your heels at a lower angle.
• Listen to your body: Stop immediately if you experience any pain or discomfort.

Other Exercises for Achilles Tendonitis

In addition to calf raises, there are other exercises that can help strengthen and rehabilitate the calf muscles and Achilles tendon. These include:

• Eccentric heel drops: Standing on a step or platform, slowly lower your heels off the edge and then raise them back up.
• Heel cords stretch: Hold a stretch band or towel behind your foot and pull your toes towards your shin.
• Ankle dorsiflexion: Sit on the floor with your legs extended and toes pointed up.
• Calf squeezes: Sit with your feet flat on the floor and squeeze your calf muscles together.

When to Avoid Calf Raises

There are certain situations where you should avoid doing calf raises with Achilles tendonitis:

• Acute pain: If you are experiencing severe pain, it is best to rest and avoid any activities that aggravate your condition.
• Recent injury: If you have recently suffered an Achilles tendon injury, it is important to follow the advice of your healthcare professional and avoid calf raises until the injury has healed.
• Underlying biomechanical issues: If you have underlying biomechanical issues that contribute to Achilles tendonitis, it is essential to address these issues before starting any calf raise exercises.

Summary: Calf Raises and Achilles Tendonitis – A Balancing Act

Whether or not you can do calf raises with Achilles tendonitis depends on the severity of your condition and your individual response to exercise. It is crucial to consult with a healthcare professional before starting any calf raise exercises and to follow their guidance carefully. By gradually incorporating calf raises into your routine and listening to your body, you can safely strengthen your calf muscles and improve your ankle stability without aggravating your Achilles tendonitis.

What You Need to Know

1. Can I do calf raises every day with Achilles tendonitis?

No, it is not recommended to do calf raises every day with Achilles tendonitis. Start with a small number of repetitions and gradually increase the frequency as tolerated.

2. How long should I wait to do calf raises after an Achilles tendon injury?

The appropriate waiting period after an Achilles tendon injury depends on the severity of the injury and your individual healing process. Consult with a healthcare professional for guidance.

3. What other exercises can I do to strengthen my calf muscles without aggravating Achilles tendonitis?

Alternative exercises include eccentric heel drops, heel cord stretches, ankle dorsiflexion, and calf squeezes.