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PT Health Care Solutions is one of the fastest growing health care companies in Canada. We offer our patients more then 75 Orthopedic Physiotherapy clinics, Occupational Therapy, Chiropody, Sports Medicine, Athletic Therapy, Massage Therapy, and more, throughout Ontario, Nova Scotia, Alberta and British Columbia.

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Achilles Tendinitis Prevention Tips You Should Know

October 3rd, 2008 • Related • Filed Under

Here are 6 steps you can take to help prevent  from happening to you.

achillies tendon2 Achilles Tendinitis Prevention Tips You Should Know1. First, always properly warm-up and stretch before any exercise or activity. This may seem obvious, but it’s an important first step. Here’s what you do:

  • Perform ankle stretch exercise.
  • Stand with feet slightly apart.
  • Lift one leg slightly off ground.
  • Rotate ankle clockwise.
  • Repeat rotation for about 5-10 seconds.
  • Repeat with other ankle.
  • Repeat set twice

2. Always stretch key muscle groups that support the prior to exercise and activity. Here’s what to do:

  • Stand with feet slightly apart.
  • Step forward, leaving back foot firmly on ground.
  • Lean forward slightly, taking your weight onto front leg. Hold for 10-15 seconds.
  • Repeat with other leg.
  • Repeat set twice

3. Correct and adequate strength and endurance training program should be also implemented. Your local Physiotherapist can help you design an individualized program for you.

4. Consider wearing sport taping or bracing for added stability. Most supplies can be found at your local Pharmacy.

5. Correct abnormal alignment of the foot and ankle complex. This step can be a little more complex. Again, it may be a good idea to consider having a qualifed Medical expert such as a Physiotherapist help you assess your ankle alignment and if there are potential problems.

6. Always wear correct and proper fitted footwear.

Not sure if you have Achilles Tendonitis?  Check out our signs and symptoms checklist.

Can you suggest any additional tips? Let us know - just below.

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