Achilles tendonitis is an acute inflammation of the Achilles tendon, causing pain along the back of the ankle or heel. As a padel player, it’s essential to address this issue to maintain optimal performance. Here are some effective exercises you can do at home:
- Gastrocnemius Stretch:
- Stand facing a wall with your feet hip-width apart and staggered, placing your hurting foot in the back.
- Bend your front knee while keeping the heel of your back foot on the ground and your knee straight.
- Lean into the wall until you feel a low to moderate-intensity stretch in the calf of your back leg.
- Hold the pose for 30 seconds and repeat three to five times.
- Soleus Stretch:
- Face a wall and stagger your feet, keeping your hurting leg in the back.
- With the heel of your back foot on the ground, slightly bend the knee of your painful leg.
- Shift your body weight toward the wall without lifting your hurting heel off the ground.
- Feel the stretch in the lower portion of your calf and hold for 30 seconds before relaxing.
- Repeat this stretch twice a day.
- Calf Raises:
- Stand with your feet hip-width apart near a sturdy surface (such as a wall or chair for support).
- Rise onto your toes, lifting your heels as high as possible.
- Slowly lower your heels back down.
- Perform 10–15 repetitions, gradually increasing the number over time.
- Ankle Exercises with a Resistance Band:
- Sit on a chair with your foot flat on the ground.
- Loop a resistance band around the ball of your foot and hold the ends.
- Flex your ankle upward against the resistance of the band.
- Perform 10–15 repetitions on each foot.
Remember to progress gradually and avoid any exercises that cause pain. Additionally, consider consulting a physical therapist for personalized guidance. With consistent effort, you’ll be on your way to overcoming Achilles tendonitis and enjoying pain-free padel play! 🎾
Please note that these exercises are general recommendations, and individual needs may vary. Always consult a healthcare professional or physical therapist for personalized advice.
