Exercise of the Month - Heel Dips and Raises

Achilles Tendonitis can be a real challenge for many athletes and it is important to take steps to prevent or deal with this early so that it does not lead onto something more serious such as an Achilles rupture. 

The Achilles tendon is the tendon at the back of your heel which attaches your calf muscle to your  heel bone. Tendonitis is the term used when a tendon becomes inflammed (itis). Inflammation causes the area around the tendon to become red, hot and swollen and is a product of the bodies healing process which takes place when an injury occurs in the tendon.

There are many reasons a person may suffer with achilles tendonitis and these are often related to overuse - either through increased exercise or postural strains throughout the body.

Whether you already suffer from achilles tendonitis or are interested in prevention then the following exercise has been shown to be beneficial.

 Stand on a step on the balls of your feet with your heels off the back, push your weight through your heels and you will feel a stretch in your calf, you can do this with both feet together (picture 1) or separately (picture 2), from the lowered position then push up on your toes as high as you can (picture 3).

Hazel Dillon is a Chiropractor at the Octagon Clinic