Each week, our Athletic Training team is addressing a common ailment and a series of exercises and stretches you can do to help alleviate symptoms.
An Achilles Tendonopathy is an overuse injury of the Achilles tendon, the band of tissue that connects calf muscles to your heel bone. This injury typically occurs in runners and those who play sports. Achillies Tendonopathy is characterized as an ache in the back of the leg or above the heel after running or other sports activity. Pain can increase after long distance running, climbing stairs or sprinting.
You can also experience tenderness or stiffness in the morning that improves with mild activity.
Here are some stretches and exercise that can help alleviate some of these symptoms. Work on these four exercise series to help alleviate these symptoms. “Exercises should be done 5-7 times a week for optimal relief,” says Daniel Gilfeather. “Start with Phase 1 and move on to the next phase when the listed outcome is achieved.”
Exercises are provided by our partners at University Health Services through a company called Medbridge. Each series of exercises includes instructions and video tutorials for each movement.
Begin here and aim to exercise 5-7x weekly. Follow the guidelines in the program to progress to Phase 2.
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Work on this set of exercises until no pain is experienced with walking or other daily activities. Follow the guidelines in the program to progress to Phase 3.
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Work on this set of exercises until you no longer have pain with daily activities. Follow the guidelines in the program to progress to Phase 4.
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Work on these exercises as listed in the program and when can jog for 30 minutes with no pain. Continue this regimen as maintenance even as you progress back into your normal daily workout routine for optimal results.
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Athletic Training at FSU Campus Recreation is comprised of a team of graduate assistants and professional staff who collaborate with physicians to provide injury prevention, education, evaluation, rehabilitative services, and emergency care to the participants of Campus Rec.
Our staff provides onsite athletic training coverage for select intramural games, sport club practices, and club matches and events. Students who are injured while participating in Campus Recreation-sponsored activity are eligible and encouraged to schedule an appointment with the Athletic Training team. Our athletic trainers emphasize patient-centered care and are there to optimize your experience with Campus Recreation.
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