The achilles tendon is located at the back of your ankle and attaches your calf muscle to your heel bone. The calf consists of two muscles called the gastrocnemius and soleus muscles are the primary muscle of pointing the foot. Achilles tendonitis describes when that band of tissue gets inflamed and irritated from excessive use. The pain is located at the back of the heel and it will feel better after a good warm-up and worse with jumping, relevés, and pointe work.
Achilles Tendonitis Exercises
- Door frame calf stretch – place toes on door frame while heel is on the ground and lean forward
- Standing calf stretch – be sure to be in parallel not turned out, with one foot in front of the other, front knee bent, stretch back calf first with straight leg, then with bent leg. Hold each for 3 counts of 8.
- Work on deep demi-pliés without rolling your foot
- Take some time off pointe to allow for healing
- Build strong glutes, hips, and core for balance (Try these)
Achilles Tendonitis Treatment Options
- Adjustments to the foot and ankle
- Strength training to ankles, glutes, hips, and core
- Assisted stretching
- Deep muscle work like Active Release, Myofascial Release, Post Isometric Relaxation
- Electrical Stimulation
- Dance Technique Analysis
Take Home Tips
- Treat early to avoiding a more serious injure like a tendon rupture
- Ice all new injuries
- Stretch your calf muscles regularly
- If it has not fixed itself or continues to return after rest, time to see a specialist
These have been mailed out. If you would like one, please email us or download a copy here. Achilles Tendonitis PDF.