A shoe midsole with maximum torsional stability is necessary when the foot has excessive pronation. This reduces strain on the Achilles tendon and calf muscles, allowing them to function more efficiently. To lower the tractional (pulling) forces on the Achilles tendon, a shoe with a firm midsole under the heel and a high to medium heel-to-toe ratio is beneficial.
Neutral (mild pronators) – 3 mm heel lift with or without over-the-counter arch supports
Excessive pronators – Custom orthotics with 3 plus mm heel lifts
Provides a more balanced and biomechanically efficient foot that results in less stress to the achilles tendon.
Reduces tension on the achilles tendon resulting in less pain. Should be worn on both feet.
Effective way to massage the calf to reduce muscle tension and to improve flexibility. Increased flexibility results in less tension on the achilles tendon.
**Please consult your physican before engaging in an exercise program.**
With all strengthening exercises, start with 3 sets of 10. If you experience any sort of pain reduce your reps to 3 sets of 5 repetitions. For all stretches, repeat 3 times holding each stretch for 30 seconds to 1 minute. Using RICE (Rest, Ice, Compression, Elevation) can be beneficial in the treatment of injuries as well.
|Gastrocnemius (calf) Standing Stretch
||Soleus Standing Stretch
|Heel Raises Exercise
||Foot Down Elastic Exercise