Achilles Tendon Rupture With Phase II Rehab
The Achilles tendon is a cord-like band that connects the lower leg muscles to the heel. An Achilles tendon rupture is a tear in this tendon.
CAUSES
This condition may be caused by:
Sudden stress on the tendon, such as can be caused by jumping.
A blow to the tendon.
RISK FACTORS
This condition is more likely to develop in:
Runners.
People who play sports that involve sprinting, running, or jumping.
People who play contact sports.
People with a weak Achilles tendon. Tendons can weaken from aging, repeat injuries, and diseases of the tendon.
People with Achilles tendonitis.
SYMPTOMS
Symptoms of this condition include:
Hearing a pop at the time of injury.
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Keeping your heels on the floor and your back knee straight, shift your weight over your back leg. You should feel a gentle stretch in your back calf.
Hold this position for seconds.
Repeat times. Complete this stretch times per day.
Exercise E: Soleus, Standing
Stand with your hands against a wall.
Extend your leg behind you, and bend your front knee slightly. Your heels should be on the floor.
Put a folded washcloth under the arch of your foot for support.
Point the toes on your back foot slightly inward.
Keeping your heels on the floor, bend your back knee and shift your weight slightly over your back leg. You should feel a gentle stretch deep in your back calf.
Hold this position for seconds.
Repeat times. Complete this stretch times per day.
STRENGTHENING EXERCISES
These exercises build strength and endurance in your lower leg. Endurance is the ability to use your muscles for a long time, even after they get tired.
Exercise F: Dorsiflexion and Plantar Flexion, Heel/Toe Walking
Dorsiflexion
Walk on your heels for seconds / feet. Keep your toes as high as possible.
Repeat times. Complete times per day.
Plantar
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Balance is important in preventing falls.
Exercise H: Inversion/Eversion
To do this exercises, you will need a balance board. You can make a balance board with:
A sturdy board about 1½ ft long and 1–1½ ft wide.
A rod or pipe that is about 1½ inches wide and as long as the board. A copper pipe or a broomstick handle may work well.
Set your board down on a non-carpeted surface near a countertop or wall. If you made your own board, set the board piece on top of the rod or pipe piece.
Step onto the board so that your feet are hip-width apart and equally straddle the rod or pipe.
Keeping your feet in place and without shifting your upper body or hips, tip the board from side-to-side. Control the movement so the board silently taps the ground. The board should not forcefully strike the ground.
Keeping your feet in place and without shifting your upper body or hips, tip the board side to side. Control the movement so the board does not strike the ground. Pause from time to time and hold a steady position.
Repeat the first two exercises using only your foot. Place your foot directly over the rod or pipe.
Repeat times. Complete this exercise times a
Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
Keeping your heels on the floor and your back knee straight, shift your weight toward the wall. You should feel a gentle stretch in your back calf.
With your hands behind your head, raise your shoulders off the floor until you feel your abdominal muscles engage. After holding that position for a few seconds, lower yourself back down. Don’t allow you your lower back off the
4. Hips should lean forward and slowly reach for your foot/ankle (use both arms to stretch).
Next, push your hips back away from the bar. When your shoulders are completely pushed back, straddle or pike into a kip. Once you do that, shoot your toes out in a glide motion, after that bring your toes to the bar. Afterwards, shoot your toes up to the ceiling and shoot them out and under you so your chest goes up. You can do a clear hip circle as long as you follow these
Slowly lower your leg so that your knee approaches the bed or floor until you feel a gentle stretch on the outside of your thigh. If you do not feel a stretch and your knee will not fall farther, place the heel of your opposite foot on top of your knee and pull your thigh down farther.
Kneel in front of a stability ball with your hands clenched and resting on the ball. Keeping your back straight, slowly roll the ball away from your body by letting your hands roll over the ball. Fully extended you will have a straight line from your knees, throughout your core and extending through your stretched out arms. Slowly return to the starting position.
Achilles tendinitis is inflammation of the tough, cord-like band that attaches the lower muscles of your leg, or calf, to your heel (Achilles tendon).
Stepping into a tennis ball along your feet gently. Do this for each leg and you need to make your toes directed at the knee. Raise your toes towards the bottom.
Fold a towel to emulate an activity strap. Place it under the curve of your foot tenderly pulling upward with the goal that you extend your foot in front of you. Stay in this position for 15-30 seconds. Do 3 more redundancies.
Relax your leg muscles and allow gravity to straighten your knee. You should feel a stretch in the back of your knee.
To practice this one you would need to stand straight and bend your knees and then try to cross the right thigh region over the left one and hook the right foot behind the calf area. In case the hooking is unreachable a task, you can simply keep it on the thigh too! The next step is to press the right arm while the left arm is underneath it and pressing it all together while trying to sit. Repeat this with the other leg after about six to right breaths.
The individual is then asked to place the end of their heel on the end of the board. The previous tibia measurement is then applied from the end of the toes of the foot on the board and a mark is made. The dowel is placed behind the back, touching the head, thoracic spine and sacrum. The hand opposite to the front foot should be the hand grasping the dowel at the cervical spine. The other hand grasps the dowel at the lumbar spine. The individual then steps out on the board placing the heel of the opposite foot at the indicated mark on the board. The individual then lowers the back knee enough to touch the board behind the heel of the front foot and then returns to starting position. The lunge is performed three times bilaterally in a slow, controlled fashion. If one repetition is completed successfully, then a three is given (Cook, Burton, & Fields, 2016).
Then slowly try to bring down your left hand on the left side till you touch the ground.
The trick starts with your back foot on the tail of the board, with the toe of your front foot in the middle, again rolling forward. Your front foot should be tilted at a 45° angle. You will raise your front foot off the board, applying pressure with your back foot while twisting inward just slightly at your back ankle. This will flip the front of the board up in the air while your front foot lands on the ground.