Exercise Essentials Try these exercises to keep your body strong and flexible...
Eccentric Heel Raises have been proven to assist with the “heeling” of Achilles tendon irritation and Tendonitis. “Eccentric contraction” is just a fancy term for simultaneously contracting but lengthening a muscle under a load. This type of contraction is what we use to “put on the brakes” during movement. The following steps will walk your through the exercise and a stretch to kick start your recovery!
Figure 2: On the treatment side, very slowly lower your heel down to neutral, using the muscle in the back of your leg to control the movement. Continue to keep most of your weight over the big toe. If you feel unsteady, use non- treatment leg to assist with balance during the movement.
Figure 3: Relax the muscle in the back of the treat- ment leg and proceed to bring heel below the step. This is now providing a stretch the achilles tendon and back of the leg. Use non-treatment leg to assist both heels back to the raised position and repeat each step.
Figure 1: Raise both heels and put weight over big toes - your little toe should be hovering over the stool!
Know Someone Struggling With Aches & Pains? REFER A FRIEND
Do You Have Friends Or Family Unable To Do The Following?
• Move without pain • Bend and move freely • Balance confidently and securely
• Sit for long periods comfortably • Walk for long distances • Live an active and healthy lifestyle
Give the gift of health! We provide relief from pain through Physical Therapy and offer the Metabolic Program at NO EXTRA CHARGE to our patients! Pass along this newsletter or have them call us directly for a FREE Pain or Injury Assessment. CALL US TODAY 951-684-2874 WWW.MARKETPLACEWELLNESSCENTER.COM
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