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Does anyone have a problem with their heal and Achilles in back of foot what seems to work .Trying to avoid surgery ,surgery not always guaranteed?tx
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Most problems in this area are connective tissue weakness and damage. In the injured area do isometric loading for 30 second holds for 4 reps (the 30 seconds is important to overcome stress shielding). Twice per day. Don’t do calf stretches. Do slight heel raises. Lift the heel approx 2cm off the floor and hold it there for the 30 seconds. As that gets easy add load (hold weights or pull your body down etc). Good luck 🤞
what is isometric loading, please?
hi. It is putting the foot under tension and remaining static. If you stopped halfway up in a press up you would be loading muscles isometrically. The basic one I show is to sit on the floor with your legs straight and feet against the wall… Push the wall away with your toes… That creates tension (load) in the bottom of the foot. Hold for 30 seconds, rest for 1 minute then repeat for 4 repetitions total. Any questions let me know 🥰
thank you! I’ve been working diligently on stretching my big (almost locked) toe hoping it will help with my plantar fasciitis. I had a bulge behind my ankle for awhile and I’m trying to not cause that again. Just mild pain in right heal at this point.
yes so rather than stretching the big toe start pushing it against resistance to load it for 30 seconds. For an example put your foot flat on the floor, lift the big toe and place a Lego brick under it, then drive the Lego brick into the floor for 30 seconds for 4 repetitions. You can do it the other way too by sliding your foot under a sofa or bed or something and then trying to lift it off the ground just with your big toe (30 seconds x 4 reps) The 30 seconds is really important to overcome Stress Shielding. Good luck Joan 🤞
thank you! I’ll do it!
let me know how you get on 🤞
will do! Did it in the bathtub and the tub didn’t move! Ha!
I had to have surgery on my Achilles I damage them had be repaired i try to void surgery til my foot got weak had falling few times so I had surgery it help me
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