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Beating Achilles Tendinopathy: The Power of Eccentric Exercise
Achilles Tendinopathy is a common and painful condition affecting our Achilles tendon, the tough band connecting the calf muscles to the heel. It can strike anyone, especially those active in sports. The pain and stiffness in the heel can really put a damper on your day–to–day activities.
The Research: Eccentric Exercise to the Rescue
Recent research has brought good news! A systematic review and meta–analysis, a kind of super–study that looks at a bunch of studies together, has found that a special kind of exercise called "eccentric exercise" is super effective in managing this condition.
What’s Eccentric Exercise?
Eccentric exercise involves lengthening your muscles under tension. Imagine lowering your heel slowly off a step – that's eccentric exercise for your Achilles tendon. It’s different from regular exercises because it focuses on controlling the movement while your muscle is stretching.
Why Eccentric Exercise?
This research showed that people who do eccentric exercises feel less pain and get back to their normal activities faster than those who don’t. It's like giving your Achilles tendon a super boost in healing itself!
Your Action Plan
If you're struggling with heel pain, don't wait! Here are simple steps to get you started on the road to recovery:
- Consult Your Physical Therapist: Always talk to your physical therapist or doctor first. They can guide you on how to do these exercises correctly.
- Start Slowly: Eccentric exercises can be tough at first, so start slow and increase gradually.
- Stay Consistent: Consistency is key. Make these exercises a regular part of your routine.
You Have the Power to Heal – And This Current Best Evidence Can Help Guide You
Remember, Achilles tendinopathy isn’t a problem that means an end to training or sports.. With the right approach, like eccentric exercises, you can bounce back stronger. And, always reach out to your physical therapist for the best advice tailored to your needs.
Feel free to reach out to our clinic for more information or to set up an appointment. We’re here to help you on your journey to pain–free living!
For more detailed information, you can read the full research study here.
January 10, 2024
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