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One of the most common sports injuries we can suffer when training is tendonitis in the Achilles ligament, the ligament that is just behind the ankle and is usually subjected to high tension. If you want to avoid injuries and strengthen the Achilles ligament, don't hesitate to practice these seven exercises for the Achilles Ligament below:
Exercise routine for the Achilles ligament
When we practice exercise without having warmed up enough or when we suddenly increase the distance to travel when we run, we can damage the Achilles ligament without hardly noticing it.
In fact, injuries to the Achilles ligament are quite common among athletes and can even prevent you from exercising for several weeks and needing to rest.
If you like running or training with your feet on the ground, you are more likely to have Achilles tendinitis. If you want to protect yourself from injuries to this part of your foot, you should practice a daily exercise routine that will help you strengthen your Achilles' ligament:
1. Take a walk before stretching
To properly prepare the Achilles' heel for training, it is necessary, even before starting the warm-up exercises, to walk for ten minutes at a brisk pace.
2. Stretching on the wall
Before and after training, one of the most recommended stretches for the Achilles ligament area is to put your hands on a wall, and hold one leg straight behind you and the other leg bent. It is also one of the rehabilitation exercises to overcome an Achilles Ligament injury little by little.
3. Front Hip Stretch
Another very efficient exercise for properly stretching the Achilles ligament and avoiding injury is to stand with your heel on the ground, and also to tilt your hip forward, thus stretching the muscle of the calf front.
If you want to stretch the entire Achilles Ligament with both legs, you will need to hold both legs back.
4. Stretching with separate feet
Another highly recommended exercise to warm up the Achilles heel and prepare it for training is to properly stretch each heel face down, in unison holding your feet about six to eight inches apart, with your toes pointed forward.
The ideal is to repeat this exercise 4 or 5 times during the first days, and also to increase the number of repetitions in the following days.
5. Stretching on a chair
Another very effective warm-up exercise to prevent Achilles tendonitis is to place the heel of the foot in a chair and keep the toes pointed upward. Once you have your foot on, you must bend the wood face forward and you will feel the Achilles' ligament stretch intensely.
6.Balance exercises on one foot
Balancing exercises on one foot are very effective in strengthening the Achilles ligament. But in addition to this, this kind of exercise assists us in unison to progress our anatomical computation and also to progress the general condition of our feet.
Some balance exercises are, for example, standing up and raising your arms facing the ceiling. But you can also stand up, hold your back straight and your forehead up, and stretch your torso face forward in unison as you raise your leg face back.
7. Stretching using foam roller
The foam roller, considered one of the essential accessories for strengthening muscles at home, can assist us in stretching the Achilles ligament efficiently. To do this, you must find the perfect balance between the pressure you apply to this foam roller and the speed at which you practice stretching.