Achilles’ Heel: Poses of Yoga For Achilles Tendonitis

Yoga For Achilles Tendonitis

Achilles tendonitis is an inflammation of the Achilles tendon, the large tendon that connects the calf muscle to the heel bone. Tendonitis is most often caused by intense and excessive physical activity, but it can also be caused by a minor impact on the affected area or a sudden more severe injury, and overuse can lead to pain and stiffness.

Practicing yoga can help alleviate symptoms of Achilles tendonitis by stretching and strengthening the affected area. Here are some yoga poses that can be beneficial for people with Achilles tendonitis:

Yoga For Achilles Tendonitis

Practicing these five Achilles tendon yoga poses that will increase the power and flexibility of the lower leg, creating a stronger more stable tendon.

Downward-Facing Dog

This pose stretches the calf muscles and Achilles tendon. To perform this pose, start on your hands and knees, bend your waist, and bring both hands down on the ground. Your knees should be straight and your hands should be slightly ahead of your shoulders. Raise the waist upwards as much as possible. Your ears should touch the inner parts of your arms. If possible, in this state, turn your gaze towards the navel. Keep in mind that in this asana you have to make an inverted “V” shape. Remain in this position for a few seconds, then come back to the normal position.

Pigeon Pose

This pose is a great stretch for the calf muscles and Achilles tendon. Here the ankle is working hard to keep your whole body connected and balanced.

To perform this pose, start in a lunge position with your back leg extended behind you. After this, you lift the body on your knees. While raising the body, you have to keep in mind that you do not have to stand on your feet, you have to rise only on your knees. Then, keep the hands near the toes of both feet. Now put your weight on the palms, and start turning your body backward. Take your shoulders and head backward. Slowly bring your head near both your feet and rest it on the ground. Hold the ankles of both feet with both your hands. Now the weight of your body will come on your shoulders and arms. Remain in this state for a few seconds according to your physical capacity.

Low Lunge

This pose stretches the calf muscles and the front of the ankle, helping to relieve Achilles tendonitis.

To perform Low Lunge, start in a lunge position with your back leg extended behind you and your front knee bent. Bring one leg forward and take the other back. After this, bend the front leg from the knees and straighten the back leg on the mat. During this, the sole of your foot will be upwards. Try to balance yourself in this situation and now take both hands above the ear and make a salutation posture. Both your arms should be straight. Now try to stretch yourself.

Warrior Pose

Warrior pose strengthens the calf muscles, which can help reduce the risk of Achilles tendonitis.

First of all stand in Tadasana. After this, spread the legs for 3-4 feet. Then keep the left leg at 45-60 degrees. Then rotate the torso to 90 degrees. Join your hands while raising them. Now bend the right knee and bring the thigh parallel to the ground. Now raise your head comfortably. Keep the eyes on the fingers and wait for 20 to 30 seconds.

Cobra Pose

Cobra pose strengthens the calf muscles and the muscles of the lower leg.

To perform this pose, lie on your stomach with your hands under your shoulders. Push up into a backbend, keeping your legs and feet on the ground.

Conclusion

It’s important to listen to your body and to modify the poses as needed to avoid further irritation of the Achilles tendon. If you experience pain or discomfort while practicing these poses, stop and seek the advice of a healthcare professional.

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