What Yoga Poses Can You Do With a Hurt Achilles Tendon?
An Achilles tendon injury can be a painful and debilitating experience, but it doesn't have to mean giving up on your fitness goals. Although certain exercises can aggravate the injury, low-impact activities like yoga can provide gentle stretching and strengthening to help rehabilitate the Achilles tendon.
Here are some yoga poses that can help with a hurt Achilles tendon:
- Calf stretch: Standing with your feet shoulder-width apart, step forward with your injured leg and bend your knee. Keep your heel on the ground and lean into the stretch. Hold for 30 seconds.
- Heel raises: Begin in the calf stretch position. Keeping your heel on the ground, slowly raise your toes toward your shin. Hold for 10 seconds, then slowly lower back down. Repeat 10-15 times.
- Downward-facing dog: Start with your hands and knees on the ground. Spread your fingers wide and press your palms into the floor. Lift your hips up and back, forming an inverted V-shape with your body. Hold for 30 seconds.
- Plank: Begin with your elbows on the ground and your feet together behind you. Lift your body into a straight line from head to heels. Hold for 30 seconds.
- Cobra pose: Lie on your stomach with your legs together. Place your hands on the floor under your shoulders. Press your hands into the ground and lift your chest up, keeping your hips and pelvis on the floor. Hold for 30 seconds.
These poses can help increase flexibility, reduce inflammation, and strengthen the muscles around the Achilles tendon. However, it's important to start slowly and pay attention to your body's response. If any pose causes pain, stop immediately and consult a medical professional.
Common Questions
- Can I do yoga if I have a torn Achilles tendon? No, it's essential to avoid putting any stress on the tendon until it has healed.
- How long does it take for an Achilles tendon to heal? It can take several months for a torn Achilles tendon to heal fully.
- What are some other exercises I can do to rehabilitate my Achilles tendon? Swimming, cycling, and elliptical training are low-impact exercises that can help strengthen the Achilles tendon.
- Should I use ice or heat on a hurt Achilles tendon? Ice can help reduce swelling, while heat can promote blood flow and healing.
- When should I see a doctor for an Achilles tendon injury? Seek medical attention if you experience severe pain, swelling, or difficulty walking.
Related Hot-Selling Products:
- ProSource Fit High Density EVA Foam Roller
- Gaiam Restore Yoga Mat
- AccuRelief Achilles Tendon Support Brace
- TheraBand Resistance Bands
- Nexercise Active Recovery Cream
Pre：Does stretching on the floor or on a yoga mat increase flexibility
Next：Are there specific yoga poses that target stress in the neck and shoulders