What is the Achilles tendon?
The Achilles tendon extends from the heel to the lower calf and is the thickest but also the most fragile tendon in the body. It connects the gastrocnemius (calf muscle) and the flounder muscle of the lower calf to the heel as a whole. Although the Achilles tendon is very strong, it is very inflexible and can become inflamed, torn or ruptured if over-exercised.
The Achilles tendon is a major component of jumping, running and other movements.
The Achilles tendon is the source of power for movements such as jumping and running. The load on the Achilles tendon can be up to 3 times your body weight when walking and up to 7 times your body weight when running. 7 times the load, if combined with improper exercise, can cause Achilles tendonitis to creep upon us.
How to Prevent Achilles Tendonitis?
If you are already suffering from Achilles tendonitis, you must stop running and treat it properly. If you do not have Achilles tendon problems, it is more important to plan ahead, not only to pay attention to control the amount of exercise, but also to do a good job of Achilles tendon care before and after running. Teach you 4 Achilles tendon stretching action, before and after running to do a little of these actions, can effectively stretch the Achilles tendon, so you away from Achilles tendonitis.
1. sitting thinker posture
Stretching objects: Achilles tendon, flounder muscle
- Kneel on one knee, then sit back on your heel. Place your other foot next to your knee, taking care to keep your heel on the ground.
- Hold the stretch for 10 to 30 seconds.
- Repeat the stretch with the other leg.
Breathing: Exhale deeply as your breath moves to the farthest point of the stretch; then breathe evenly while holding the stretch.
2. Heel drop with bent knee
Stretch for: Achilles tendon, flounder muscle
- Step on the edge of a step or other object with the forefoot. Step down on your heel, taking care to keep your knee bent. Place the other foot slightly forward.
- Hold the stretch for 10 to 30 seconds.
- Repeat the stretch with the other foot.
Breathing: Exhale deeply as you move to the farthest point of the stretch; then breathe evenly while holding the stretch.
3. Dynamic seated knee flexion and extension
Stretch: Achilles tendon, hallux valgus muscle
- it on the floor, then straighten your legs forward, bend your knees slightly and straighten your toes.
- Bend your feet toward your body to the maximum extent possible without discomfort, taking care to keep both knees bent.
- Release the stretch as you return to the starting position.
- Each repetition of the series should last 1 to 3 seconds. Repeat 10 to 12 times in a continuous, controlled, fluid sequence.
Breathing: Exhale as you bend your feet toward your body; inhale as you release the stretch each tim
4. Heel press with bent knees
Stretch: Achilles tendon, hallux valgus muscle
- Stand with one foot in front and one foot behind, with the distance between the two feet in the sagittal plane as wide as the hips, and the feet facing forward. Bend both knees and add weight to the heel.
- Hold the stretch for a period of 10 to 30 seconds.
- Repeat the stretch with the other leg.
Breathing: Exhale deeply as you move to the farthest point of the stretch; then breathe evenly while holding the stretch.
Is a massage gun good for Achilles tendonitis?
Massage gun for Achilles tendonitis is not very useful. The massage gun is mainly a therapeutic device for relaxing the fascia muscles. However, it is not useful for the treatment of Achilles tendonitis. The massage gun can not be used as a treatment. It can only be used for relaxation and relief. Achilles tendonitis is an aseptic inflammatory disease. Patients also need to use some combination of treatment. For example, some topical creams are used topically. Diclofenac, diethylamine emulsion, piroxicam application, etc. Combined with physical therapy methods, such as ultrasound, ultrashort wave, low-frequency pulse magnetic therapy, etc. has anti-inflammatory and pain-relieving effects. And patients can also consider the method of local closed injection treatment, with better anti-inflammatory and analgesic effect.