Achilles tendontitus

[Choc-1234]

can anyone suggest exercises for Achilles tendonitus in my left ankle by heel please, self referred physio but that could be 6 months away ?

[arthritis_action Partner]

Hi Choc-1234 , the Arthritis Action website has a number of chair-based exercises for the knees, feet and hips to help your exercise the muscles that protect and support your joints. This may be a good start if you want to begin exercising the area but aren't too active yet.

arthritisaction.org.uk/livi...

The charity is also hosting a webinar tomorrow (Tuesday 28 Feb) at 11:00am on ‘Home Strength Exercises for Arthritis’ to chat through some free and simple exercises at home to help you strengthen your muscles. You can sign up for the webinar below, or it will be available on the Arthritis Action YouTube page a few days afterwards.

us02web.zoom.us/webinar/reg...

Hope this helps, let us know how you get on!

[Choc-1234 in reply to arthritis_action]

thank you so much will give them a try, just that had for about a year now , I’m probably out of alignment as right side waiting for hip replacement and thought better get left side sorted before op many thanks

[Choc-1234 in reply to arthritis_action]

forgot ask what good exercises would be good for Oa hip , thought I would start in preparation for hip replacement ?

[arthritis_action Partner in reply to Choc-1234]

The above link also includes several chair-based exercises to help exercise the area around your hip, as well as your lower leg and ankle. I've included it below again for ease:

arthritisaction.org.uk/livi...

It is also worth speaking to your GP or health professional about what they'd recommend you do to self-manage your condition before meeting your physio, as they would know more about your specific situation and health.

[Choc-1234 in reply to Choc-1234]

thank you for quick reply.

[Ainsdale2010]

If its just achilles tendinitis you can do eccentric heel drops. You stand on a step or a stable block with your affected foot raised (as though youve done a calf raise!) and then lower down slowly. This is one rep! From there dont raise the foot up like you would normally do for a calf raise but stand on tip-toes again and lower down slowly for another rep! Remember youre only doing the exercise for the affected heel so use the other foot to raise it into the starting position first! The affected area also may be tender at first so take it slowly and make sure you wear a strong enough trainer to avoid hurting the toes. You can also do achilles stretches against a wall nice and slowly.

[Choc-1234 in reply to Ainsdale2010]

appreciate your recommendations many thanks .

[Mikmax]

Hi Choc-1234 I also had Achilles tendonitis and it’s really painful, if you go on YouTube and type in Bob and Brad and then your problem they are 2 amazing American PTs and helped me enormously with their exercises! I always use them for any conditions that arise. Good luck

[Choc-1234 in reply to Mikmax]

will check that out and hopefully will make a difference , thank you

[Batty1]

You need to gently stretch out your achilles tendon multiple times a day if not your tendon will shorten from lack of stretching.

healthline.com/health/achil...

[Choc-1234 in reply to Batty1]

I didn’t realise that will try get this prob sorted , left it long enough.