Achilles tendon pain exercises

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

Duration
15 Min
Excercises
3
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.

Product
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.

Product
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.

Product
seconds per side
120
Body part
Foot
Training Goals
Recovery, Mobility

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