Taping can help:
- Patella Maltracking.
- Ankle Sprains.
- Achilles Tendonopathy.
Exercises to stretch and strengthen the Achilles Tendon are essential but need to be done when the severe pain has settled to avoid further irritation of the tendon.
Lean on the wall, put one foot in front of the other, with your affected leg at the back. Bend your front knee but keep your back knee straight, and lean in towards the wall to stretch the calf. Hold for 20 seconds and do 5 stretches.
Repeat this stretch but bring the back foot forward slightly so that your back knee is also slightly bent. Hold for 20 seconds and do 5 stretches.
Stand on both feet with your toes resting on a thick book. Using both legs, raise up on to your tip toes. Transfer your weight across to your affected leg and slowly lower yourself down until your heel reaches the floor. Repeat 15 times and do 3 times a day.
STRETCHES IN THE MORNING
First thing in the morning before getting out of bed, loop a towel around the ball of the foot on the affected leg. Then pull the towel towards you, keeping your knee straight, you should feel a stretch in your calf. Hold for 20 seconds and do 5 stretches. Then repeat with a bent knee.