Best Exercises for Achilles Bursitis: A Comprehensive Guide

Estimated Reading Time: 7 minutes read

Hello there! If you’re reading this, you might be struggling with the pain and discomfort caused by Achilles Bursitis. You’re not alone, and most importantly, there are actions you can take to manage this condition effectively. Exercise plays a vital role in dealing with Achilles Bursitis, offering an excellent means of alleviating pain, improving mobility, and boosting your overall recovery.

I know it may seem counterintuitive to exercise when you’re in pain, but bear with me. The key is performing the right exercises in the correct way. This is where this guide comes in, giving you an insight into the most effective workouts for managing and recovering from Achilles Bursitis. But before we dive into the exercises, let’s take a moment to understand what Achilles Bursitis is all about.

What is Achilles Bursitis?

Achilles Bursitis is a condition that manifests as inflammation in a small, fluid-filled sac known as the bursa located at the back of your heel. This sac acts as a cushion for the Achilles tendon, a crucial part of your body involved in running, walking, and jumping. Now, when this bursa gets inflamed, it can lead to a range of symptoms, including pain and swelling around the heel, redness, and difficulty in walking.

What causes this inflammation, you might wonder? Achilles Bursitis can arise due to various factors, such as overuse of the tendon, direct injury to the heel, or excessive pressure on the heel. This is why it’s common among athletes, people who spend a lot of time on their feet, and individuals wearing shoes with poor cushioning. Not pleasant, I know, but don’t worry, there’s much we can do to help!

How Exercise Can Help with Achilles Bursitis

Exercise, particularly ones focused on strengthening and enhancing flexibility in your Achilles tendon, can do wonders for managing Achilles Bursitis. It may seem daunting at first, but trust me, regular gentle exercise can help relieve your pain and inflammation and improve the flexibility and strength of your Achilles tendon.

You might be surprised to know that regular workouts can help improve blood circulation, promote healing, and reduce stiffness in the affected area. This isn’t just about treating your current condition; it’s also a preventative step to reduce the risk of future flare-ups. So, let’s gear up and explore some excellent exercises to help manage your Achilles Bursitis.

Top Exercises for Achilles Bursitis

So, what are some of the most effective exercises you can do to alleviate your symptoms? Here’s your workout menu:

1. Soleus Calf Stretch with Knee Straight

• Perform this stretch exactly like the gastrocnemius calf stretch, except with a small difference.
• Instead of keeping the back leg straight, have the knee slightly bent. You’ll feel more of a direct Achilles tendon stretch with this. 
• Hold the position for at least 30 seconds and perform 3 sets.
• Repeat on the other leg.

2. Gastrocnemius Calf Stretch with Knee Straight

• Stand facing a supportive surface, such as a wall, with feet together.
• Step forward with a non-painful leg and keep the affected foot behind.
• Bend both knees slightly.
• Hold the stretch for at least 30 seconds.
• Repeat the stretch on the other leg.
• Do 3 sets of the stretch on both legs.
• Keep the back knee slightly bent during the stretch for a more direct stretch on the Achilles tendon.

3. Marble Pick-Ups

• Get 10-20 marbles and place them on the floor with a cup next to your pile of marbles.
• Stand up and hold onto a steady surface like a counter to help with balance.
• Then in standing, grab a marble with your toes and lift it into the cup. Picking up marbles can be challenging, but the great thing is that even just trying to pick up the marble will strengthen your foot!

4. Ankle Dorsiflexion with a Resistance Band

• Lay down on your bed with your ankle off the end.
• Loop the band around your right foot and loop the band around your left foot.
• Point your left foot and hold that position.
• Draw your right foot up like you’re trying to bring your toes to your nose, then relax. Finish the set, then repeat with your left foot.

5. Ankle Plantarflexion with a Resistance Band

• Lay down on your bed with your ankle off the end.
• Loop the band around your right foot and hold onto the other end of the band with your hands.
• Point your toes and squeeze the back of your calf muscles, then relax. Finish the set, then repeat with your left foot.
• Repeat 10 repetitions for 3 sets.

6. Ankle Inversion with a Resistance Band

• Sit near a heavy table or sturdy chair that won’t move easily.
• Loop the resistance band over your foot and around the table or chair leg.
• Bring your foot in like you’re angling your ankle toward your other foot, squeeze in, then relax.
• Repeat 10 repetitions for 3 sets.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out at all; try to keep it still. 

7. Ankle Eversion with a Resistance Band

• Lay down on your bed with your ankle off the end.
• Loop the band around your right foot and around your left. We will use your left foot as an anchor for your right foot as your exercise.
• Bring your right foot out like you’re angling your ankle away from your left foot, squeeze in, then relax.
• Repeat 10 repetitions for 3 sets.

Tip: Work on just moving your ankle and not your entire leg when performing this exercise! See if your knee rolls out; try to keep it still. 

Remember, these exercises are meant to improve your Achilles tendon’s strength and flexibility gradually. Start slow, listen to your body, and make modifications as needed.

Pacing Your Exercise Routine

As we’ve discussed, exercise is incredibly beneficial for managing Achilles Bursitis. However, the golden rule here is to avoid overdoing it. Gradual progression is the key; remember, it’s absolutely okay to take your time and move at your own pace. Over time, you’ll notice your endurance improving, and that’s when you consider gradually increasing the intensity and frequency of your exercises.

Rest and Recovery

Rest and recovery are two crucial elements of managing Achilles Bursitis. Yes, exercise is crucial, but giving your body ample time to rest and rejuvenate is equally important. Make sure you’re not exercising the same muscles every day. Incorporate recovery techniques like elevation, icing, and gentle stretching into your daily routine.

When to Seek Medical Advice

Remember, while exercise can aid in your recovery, it is not a substitute for professional medical advice. If your symptoms worsen or if you experience severe pain, it’s time to consult with a healthcare professional. Always remember to seek professional advice before starting any new exercise regimen, especially if you have a pre-existing condition.

Conclusion

So there we have it – a rundown of some of the best exercises to help you manage Achilles Bursitis right from your home. Remember, these exercises aim to strengthen your calf muscles, improve ankle mobility, and reduce inflammation around the Achilles tendon. But they’re only part of the puzzle. A balanced approach that includes a healthy lifestyle, rest, and a positive mindset is equally important.

Lastly, it’s essential to remember that everyone’s journey with Achilles Bursitis is unique. Your body might respond differently to these exercises than someone else’s. So, listen to your body and adjust your routine as needed. Here’s to taking that first step toward an active, pain-free life! You’re in this for the long haul, after all.