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What Exercises Achilles tendonitis
Which Exercises Achilles tendonitis Inflammation of the Achilles tendon can cause us real pain
Inflammation of the Achilles tendon can cause us real pain It also makes a lot of discomfort, difficulty walking, and tenderness If you get tendinitis is very important to immediately restrain him if we want to prevent a recurrence of inflammation of the tendons ... because, sadly, the situation chronic relapsing, and often you can use the following guidelines and exercises are performed. All course after consulting your doctor. Engage samowolki not hurt yourself anymore.
you will need a towel or cloth. Sit on a hard surface, preferably on the floor or carpet. straighten your legs, your back straight. Creating foot tendon pulled the towel as shown in the photograph. Hold the ends of towels in their hands and pull the towel toward you. but do not bend the leg at the knee. Keep it for 15 to 30 seconds. Give your feet the rest of the lag. Repeat three to five times.
stand facing the wall. Lean on your hands more or less at eye level and away from her outstretched hand. left foot back a bit, but the whole foot should be based on the field. right leg do
forward, not a single foot from the floor. Slowly slide left foot thrust back into the side, right. You should feel the muscles stretch in my calves. hold it for 15 to 30 seconds. Then return the leg to the starting position. After a time, repeat the process. Up to five repetitions. Then change legs or just practice with the patient tendon.
stand facing the wall. Place one hand at chest level. Gently bend your knees and pull your left leg back. leans against the wall. You you feel the calf muscles in the back leg stretch. Point fingers at the center of the left leg. Keep only 15 to 30 seconds. Return to starting position. Repeat up to five times. Then change legs.
Lie on your side, the body in a straight line. Place your hand on which lay under his head. second resist on the substrate as shown in Fig. legs should lie on each other. Raise your legs from top to about 25 inches. Hold it for 3 seconds. Do not bend your legs at the knees . then slowly put the leg and then raise it again. Do three sets of ten reps. Then change legs.
you will need a platform is not high. stand on aching feet. else should be next on the floor. lean body weight in healthy legs . Then move the weight on her bad leg straightening the knee. Accordingly, the second leg at the level of the above. Slowly return to starting position. Perform three sets of ten repetitions.
Stand up straight. both feet on the ground, arms hang loosely the body, back straight, and head. Then stand on your toes and hold for 5 seconds. you can stand behind the chair, so if you lose your balance to be able to catch all the time or do not support. After five seconds, return to starting position. Perform three sets of ten repetitions.
Stand up straight both feet on the floor, hands loosely over the body, back straight, head well. Then stand on your toes and hold for 5 seconds. You can stand behind the chair, so if you lose your balance will be able to catch all time or not supported. After five seconds, return to starting position. Perform three sets of ten repetitions.
stand in the same position as before. But rather than reach out and pull the leg forward at an angle, as shown in picture. the two sets of ten reps.