EXERCISES CAN HELP IN TENDINITIS.
Exercises can be helpful in managing tendinitis, a condition that involves inflammation of a tendon. Physical therapy and specific exercises can help improve strength, flexibility, and range of motion in the affected area. Exercises can also help reduce pain and prevent the development of muscle imbalances. Strengthening and stretching exercises for the affected muscle and tendon, as well as activities to improve range of motion, may be recommended.
1.Soleus strengthening isometric
Sit with your legs straight out in front of you, for example on a mat.
Your feet should be close to a wall.
Place a ball between the sole of your foot and the wall.
Move forwards or backwards until you have your ankle in a neutral position at 90 degrees against the ball.
Your knee should be slightly bent.
Press the ball of your foot into the ball, keeping your knee in the same bent position.
Hold this position.
Relax, and repeat.
2.Heel raises
Stand on your affected leg with your knee slightly bent and your heel flat on the floor.
Keeping your knee slightly bent, rise up onto your toes, and control the movement as you lower your heel back down.
Relax and repeat.
3.Bridge, single leg
Lie on your back with your legs bent and feet flat on the floor.
Your knees and feet should be hips distance apart.
Raise one leg off the floor.
With the other, raise your toes off the floor so that you are just resting on your heel.
Tighten your buttock and abdominal muscles as you lift your hips up into the air.
Ensure your hips remain level and that the side on your elevated leg does not drop down.
Control the movement as you lower back to the floor and repeat.
Ensure you remain on the heel of one foot throughout.
4.Jumping
Stand up straight with your hands on your hips.
When ready, perform a series of two-footed jumps on the spot with as little time in contact with the ground as possible.
Stay light and springy on the balls of your feet.