If you’re suffering from Achilles tendonitis, then you know just how painful and debilitating the condition can be. But did you even know that some cardio workouts might assist relieve pain and promoting healing? This article will discuss some of the best exercises for Achilles tendonitis. So if you’re ready to start feeling better, keep reading!
Achilles Tendonitis and Its Symptoms
When the Achilles tendon becomes inflamed, it is known as Achilles tendonitis. The Achilles tendon connects the calf muscles to the heel bone and is found near the back of the ankle. Pain, swelling, stiffness, and trouble walking are all symptoms of Achilles tendonitis.
Achilles tendinitis can be caused by various reasons, including overuse, poor footwear, and being overweight. Resting the ankle, icing the area, and taking anti-inflammatory drugs are common treatments for Achilles tendonitis. Surgery may be required in some circumstances.
What Are the Best Cardio Exercises for People With Achilles Tendonitis?
If you have Achilles tendonitis, we recommend consulting your doctor about the best treatment options for you.
In addition to treatment, several exercises can help alleviate symptoms and promote healing. Below is a list of some cardio exercises for Achilles tendonitis:
Experts Advice About Cardio Exercise for Achilles Tendonitis
There are a couple of cardio exercises for Achilles tendonitis; it’s a bit difficult to figure out which exercise suits you! Our experts provide these guidelines below to make it easy for you with depth analysis.
- If you’re looking for a low-impact workout that will help improve your Achilles tendonitis symptoms, we recommend trying out aquatic therapy or water aerobics. These workouts are great because they allow you to get all the benefits of swimming without putting stress on your joints or muscles by doing so in water. They also help improve circulation and increase blood flow, which can help reduce inflammation caused by Achilles tendonitis.
- We recommend trying out the elliptical machine or rowing machine if you’re seeking a more intense workout. Both of these exercises are amazing for strengthening your legs without putting any strain on them, which can be beneficial if you suffer from Achilles tendonitis.
- Suppose you’re looking to get a total body workout and improve your overall physical fitness level at home without putting any stress on your joints. In that case, we recommend trying out Pilates or Yoga. Both of these exercises are great for strengthening your entire body without putting any strain on them, which can be beneficial if you suffer from Achilles tendonitis.
- If you’re looking to improve blood circulation in the lower part of your body while also getting some exercise, we recommend trying out swimming or water aerobics. Both of these exercises are great for improving circulation and increasing blood flow, which can help reduce inflammation caused by Achilles tendonitis.
Also Read: If you’re on a tight budget but yet want a nice elliptical, look no further. Take a look at these incredible elliptical machines that are surprisingly affordable.
Prevent Achilles Tendonitis From Occurring
Although there is no option to ensure that Achilles tendonitis will not develop, we may reduce our chances of acquiring Achilles tendonitis by taking the necessary measures while participating in activities or playing games. Let’s have a closer look at some ways to avoid Achilles tendinitis down below:
- Avoiding activities that put stress on the tendon, such as running or jumping.
- Stretching and warming up properly before participating in any physical activity
- Wearing the proper shoes and orthotics if needed.
- Icing the tendon after activity.
- Taking breaks during extended periods of physical activity to rest your Achilles tendon and allow it time to recover.
- Maintaining a healthy weight since excess body fat puts additional stress on the tendon.
- Seeing a physical therapist if you are experiencing pain or discomfort related to Achilles tendonitis. PT can help create an individualized rehabilitation program tailored specifically for your needs.
- Seeing a doctor if you are experiencing pain or discomfort related to Achilles tendonitis. A doctor can prescribe medication that may help with pain relief while also preventing future injuries from occurring.
- Seeing a podiatrist if you are experiencing pain or discomfort related to Achilles tendonitis. A podiatrist can provide orthotics for your shoes, which may help with pain relief while also guiding how to prevent future injuries from occurring.
What Should You Do if You Already Have Achilles Tendonitis?
The most important thing to do if you already have Achilles tendonitis is rest. Resting isn’t always easy, but it’s essential to give the tendon a chance to heal. You may need to be off your feet for several days or perhaps a week, depending on the severity of your injuries. To allow the tendon to heal correctly, you’ll need to keep it immobilized, which may involve using crutches or wearing a walking boot until you feel better.
If you are ready to begin moving again, be sure to do so cautiously and gradually so as not to cause further injury. Swimming, the elliptical machine, cycling, and water aerobics are all excellent sports for Achilles tendonitis. These are all low-impact aerobic exercises that won’t overwork your sore tendons. Stretching techniques such as yoga and Pilates can also assist in increasing flexibility and mobility.
Consider high-impact workouts like sprinting and jumping rope if you want a more strenuous workout. Just remember to start cautiously and gradually increase the intensity of these activities, as they can be taxing on the Achilles tendon. Whatever workout you select, pay attention to your body and stop if you experience any pain or discomfort. The best strategy to assure a rapid and complete recovery from Achilles tendonitis is to take things slowly.
So, what are you waiting for? Start moving and healing today!
How Long It Will Take to Recover From Achilles Tendonitis?
The answer depends on the severity of your injury, but most cases can be resolved within a few months. Recovery time often varies between four to six weeks for mild tendonitis and up to eight weeks or more for severe Achilles tendon strains. In some instances, recovery may take three to six months if you have chronic tendinosis or a more severe injury.
The Bottom Line
No matter what type of workout you choose, always make sure to listen to your body and stop if you feel any pain or discomfort. If you’re not sure how to do an exercise or if it’s too strenuous for you, be sure to ask a trainer or physical therapist for help. Exercising with Achilles tendonitis can be tricky, but it can be done with the proper guidance and precautions!
Do you have any questions about the best cardio exercises for Achilles tendonitis? Leave them in the comments below, and we’ll be sure to answer them!