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Achilles tendon pain exercises

Inflamed Achilles tendon or Achilles tendon pain? We've got the right exercises for you.

Duration

15 Min

Exercises

Difficulty

Beginner

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Achilles tendon pain exercises

Inflamed Achilles tendon or Achilles tendon pain? We've got the right exercises for you.

Duration

15 Min

Exercises

Difficulty

Beginner

Products used in Routine

Standard

Super Band

Mini

The Achilles tendon is the strongest tendon in your body and connects the heel to the calf muscles. How does an inflamed Achilles tendon occur? Poor-fitting shoes, long periods spent standing, poor posture and overloading are some of the possible causes.

We’ll show you which Achilles tendon exercises help to regulate the tension between your muscles and fascia.

2-3 times a week

Perform the exercises for Achilles tendon pain 2-3 times a week. Be aware of your pain threshold.

Happy recovery!

Don’t aggravate your Achilles tendon if experiencing acute pain. However, you can start Achilles tendon pain exercises during the rest period.

Achilles tendon pain exercise: relaxes tense calves

While sitting, bend one leg and place the calf of your straight leg on the BLACKROLL®. Lift your buttocks off the ground and slowly roll your calf.

Tip: While rolling, slowly rotate your foot left and right to target more of the calf muscles. If you'd like to intensify the exercise, rest your free leg on the lower part of your other leg.

Product

Standard

Seconds per side

180

Body part

Lower legs

Training Goals

Recovery, Mobility

Achilles tendon stretching: Mobilises the upper ankle joint

Begin in a semi-kneeling position and position your front foot approx. 15 cm in front of a wall. Use your hands to support you against the wall. Gently rock the knee of your positioned leg towards the wall while keeping your heel on the ground.

Tip:  Make sure that your heel always remains flat on the ground.

Product

Super Band

Seconds per side

180

Body part

Ankle

Training Goals

Mobility

Achilles tendon pain exercise: for tension in the sole of the foot

While standing, place the central sole of your foot on the BLACKROLL^® MINI and let your toes dangle down. Place your body weight over your foot on the MINI fascia roll. Next, slowly roll the sole of the foot back and forwards, under constant pressure.

Focus on painful areas for around ten seconds with gentle, springy movements. Work the entire sole of the foot by rotating your foot left and right. This lets you target the outer and inner edges.

Tip: Make sure that you roll from the balls of your feet all the way to the heel.

Product

Mini

Seconds per side

120

Body part

Foot

Training Goals

Recovery, Mobility

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