Best Exercises to get rid of Achilles Tendonitis for padel players

Achilles tendonitis is a condition causing pain in the ankle or heel. Padel players can address this by practicing exercises like gastrocnemius stretch, soleus stretch, calf raises, and ankle exercises with resistance bands. Gradually increase the number of repetitions and consult a physical therapist for personalized guidance.

achilles tendonitis padel
achilles tendonitis padel

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:

  1. 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.
  2. 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.
  3. 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.
  4. 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.