Walk a lot flat(in ballerinas for example), or running on hard ground or over pronation (your feet press more towards the internal slice) promotes the occurrence of this tendinopathy, which affects the largest tendon in the body. The heel tendonitis Achilles is also on the rise since the popularity of trails and other nature races.
To naturally relax the tendon, the back of the foot is raised, via a small heel (3 to 5 cm) or a heel of a few millimeters in the shoe.
What works best: the deep transverse massage performed by a physiotherapist then at home. “To be combined with stretching and strengthening exercises, but always after an assessment with an ultrasound to check the condition of the tendon because there is a risk of rupture”, warns Benjamin Dubois-Grillot, physiotherapist.
These stretches and muscle building exercises are to be done every day for at least a month and until the pain disappears, then 2 to 3 times a week, for maintenance to avoid recurrence.
Exercise 1: massage
A. Sitting, leg bent resting on the other thigh, grasp the tendon between the thumb and forefinger and massage along the tendon going up from the bottom to the top.
B. Continue with the fingers of both hands perpendicular to the tendon. Finish by massaging the arch of the foot. Press well, 5 min. Every other day, 15 days minimum.
Exercise 2: stretch
After receiving the agreement of his physiotherapist, leaning against a wall, the leg affected by the tendonitis stretched backwards, the other leg forward, knee bent. Lower the back heel to the ground until you feel the stretch and hold it for 20 seconds. 5 repetitions.
Exercise 3: strengthen
With the consent of the physiotherapist, on a step, heels in the air, go up on tiptoes then let the heel of the foot concerned descend while slowing down the descent. At the beginning of the rehabilitation, lean on the other foot to distribute the weight of the body, then less and less until you can do it by resting on the affected leg. 5 sets of 10 repetitions.