To preserve flexibility and strength of Achilles Tendon,a treatment plan which is prescribed by physiotherapist and patient has to follow the plan at home to maintain their health and fitness to keep them active and healthy.
Here are some of the stretches that will maintain flexibility and restoration of rupture tendon:
1.Floor Stretch:
Method:
1.Stand about 0.5 metres from a wall, and place your hands on the wall at about shoulder height or you can stand behind a chair, placing your hands on the back of it for balance.
2.Step back with the leg you want to stretch. Keep the leg straight, and press your heel into the floor with your toe turned slightly in.
3.Lean forward, and bend your other leg slightly. Feel the stretch in the Achilles tendon of your back leg.
*Hold for at least 15 to 30 seconds.
Repetition:2 to 4 times a session, up to 5 sessions a day.
2.Stair Stretch:
Method:
1.Stand with the balls of both feet on the edge of a step or curb (or a medium-sized phone book).
2.With at least one hand, hold onto something solid for balance, such as a banister or handrail.
3.Keeping your affected leg straight, slowly let that heel hang down off of the step or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be on the other leg.
*Hold this position for at least 15 to 30 seconds.
Repetition:2 to 4 times a session, up to 5 times a day or whenever your Achilles tendon starts to feel tight.
3.Strength Exercise:
Method:
1.This exercise will get you started on building strength after an Achilles tendon injury.Your physiotherapist can help you move on to more challenging exercises as you heal and get stronger.
2.Stand on a step with your heel off the edge of the step. Hold on to a handrail or wall for balance.
3.Push up on your toes, then slowly count to 10 as you lower yourself back down until your heel is below the step.
Repetition: Repeat exercise 8 to 12 times, half with the knee straight and half with the knee bent.
4.Toe Stretch:
Method:
1.Sit in a chair, and extend your affected leg so that your heel is on the floor.
2.With your hand, reach down and pull your big toe up and back. Pull toward your ankle and away from the floor.
*Hold the position for at least 15 to 30 seconds.
Repetition: 2 to 4 times a session, several times a day.
5.Calf Plantar Fascia Stretch:
Method:
1.Sit with your legs extended and knees straight.
2.Place a towel around your foot just under the toes.
3.Hold each end of the towel in each hand, with your hands above your knees.
4.Pull back with the towel so that your foot stretches toward you.
*Hold the position for at least 15 to 30 seconds.
Repetition: 2 to 4 times a session, up to 5 sessions a day.
PHYSIOHEALER. 