Achilles Tendonitis Relief Through Telehealth:

As a podiatrist at SmartStep Foot and Ankle, I’ve seen countless patients across North and South Carolina struggling with Achilles tendonitis, a common condition causing heel and ankle pain. Whether you’re in Raleigh, Greenville, Charlotte, or anywhere in between, overuse, tight calf muscles, or improper footwear might be to blame.

The good news? SmartStep Foot and Ankle can help you find relief right from home through our innovative telehealth technology. No need to drive to a clinic, and no hassles of trying to navigate while dealing with foot pain. Our video consultations bring expert care to you in the comfort of your own home.

While personalized care is best, there are some stretches and exercises I often recommend to patients that constitute conservative care and prevention. In this post, I’ll share the best stretches and exercises for Achilles tendonitis and explain how to do them safely. Let’s get your pain under control!

What Is Achilles Tendonitis?

Before jumping into specific exercises, let’s take a brief look at Achilles tendonitis so we know what we’re up against:

Your Achilles tendon is that strong, cord-like band connecting your calf muscles to your heel bone. When it becomes inflamed, this is called Achilles tendonitis. This tendon is crucial for walking, running, and jumping, but it can become overworked from repetitive activities like running in Durham’s parks or climbing stairs in a Greensboro office. Tight calf muscles or unsupportive shoes often add stress, too.

Symptoms of Achilles tendonitis you might notice include:

• Pain or stiffness behind your heel or ankle
• Swelling or tenderness along the tendon
• Discomfort that flares up during activity and calms with rest

Left unchecked, Achilles tendonitis can lead to serious issues like tendon tears, and I can’t leave out the pain many patients feel from this condition. At SmartStep Foot and Ankle, we use telehealth technology to assess your symptoms via video, review your daily routine, and craft a tailored plan, all through telehealth available across all of North and South Carolina.

Why Stretching and Strengthening Matter for Achilles Tendonitis

The Achilles tendon is the body’s largest tendon, and you may not realize that an active lifestyle can mean your Achilles tendons take a beating daily.

Whether you’re strolling through Raleigh or chasing kids in Spartanburg, you use your Achilles tendons a lot! Stretching and strengthening are key to recovery after irritation and injury since stretching helps ease the tightness associated with inflammation.

Below are some more benefits of stretching related to Achilles tendonitis:

• Boost flexibility in your calf and tendon
• Ease pain and stiffness
• Strengthen the tendon for everyday demands
• Prevent future issues

Through telehealth, I meet patients virtually across North and South Carolina, demonstrating safe techniques via video. Using your smartphone, tablet, laptop, or desktop PC, I can watch your form, suggest adjustments to your routine, and ensure you’re on track, all without a trip to a nearby podiatrist’s office. Our telehealth approach at SmartStep Foot and Ankle makes expert care
convenient and effective!

Top Stretches for Achilles Tendonitis

Before you start any stretching routine, I encourage you to book a telehealth appointment with SmartStep Foot and Ankle so that we can personalize things. In the meantime, below are some of my favorite stretches:

Wall Calf Stretch

• Face a wall, hands pressed against it, and step one foot back
• Keep your back heel down and lean forward gently to stretch your calf
• Hold for 20-30 seconds, then switch legs
• Book a visit with SmartStep Foot and Ankle, and I’ll check your alignment via video!

Runner’s Stretch

• Stand with one foot forward, bend the front knee, and keep your back leg straight, heel
• down
• Lean slightly forward to feel the stretch
• Hold 20-30 seconds per side
• This stretch is perfect for active patients like runners and hikers

Seated Towel Stretch

• Sit with one leg extended, loop a towel around the ball of your foot
• Gently pull the towel toward you to stretch your calf and tendon
• Hold for 20-30 seconds, then switch

Seated Achilles Stretch

• Sit in a chair, slide one foot back under it, heel on the floor
• Lean forward slightly for a gentle Achilles stretch
• Hold 20-30 seconds per leg
• This stretch is easy to do from home or the office

During our telehealth visits, I’ll demonstrate these stretches on screen, watch your form, and tweak them for your comfort. If pain lingers, SmartStep Foot and Ankle is just a video call away to help!

Effective Exercises for Achilles Tendonitis Recovery

In addition to stretching, there are some gentle exercises you can do to ease the discomfort of Achilles tendonitis. These exercises work well, but if you’re having trouble or are unsure if they’re right for you, SmartStep Foot and Ankle is able to provide guidance anywhere in North and South Carolina.

Eccentric Heel Drops (Calf Raises on a Step)

• Stand on a step, balls of your feet on the edge, heels hanging off
• Slowly rise onto your toes, then lower your heels below the step, nice and controlled
• Do 10-15 reps

Seated Ankle Pumps

• Sit with legs extended, flex your foot up (toes toward you), then point toes away
• Repeat 10-15 times per foot to boost mobility

Balance Practice

• Stand on one foot for 10-20 seconds, holding a chair if needed
• Switch sides to build ankle strength

Resistance Band Ankle Movements

• Sit with legs extended, loop a resistance band around your foot
• Flex and point against the band’s tension, 10-15 reps

Through telehealth, I can watch you perform these from anywhere, including Hickory, Greenville, or beyond. During our visit, I can offer real-time tips via video to keep you safe and progressing.

How We Use Telehealth to Support Your Achilles Journey

I’ve seen patients from Boone to Beaufort benefit from stretches and exercises, but professional guidance makes the difference. Book a virtual visit if you notice:

• Pain that won’t quit, even with rest or stretching
• Swelling or tenderness near your heel or ankle
• Weakness or instability in your ankle
• Trouble walking or climbing stairs

During our video consultation, I’ll assess your symptoms, ask about your routine, and design a custom plan with stretches, exercises, and more. From my screen to yours, I’ll monitor your progress, adjust as needed, and help prevent worse issues, all from your home!

Take Charge of Your Achilles Health with SmartStep Foot and Ankle

At SmartStep Foot and Ankle, we’re passionate about helping you keep your Achilles tendons strong and pain-free, whether you’re in Winston-Salem, Charleston, or anywhere in the Carolinas. Stretches and exercises are a great start, but Elevate Foot and Ankle ensures you recover safely and effectively through personalized, convenient care.

Don’t let Achilles tendonitis slow you down. Schedule a virtual appointment with SmartStep Foot and Ankle today, and take your foot care to the next level!