What are the best exercises of Achilles tendons?

Achilles tendon exercises are designed to strengthen the Achilles tendon in the heel. Achilles - The strongest tendon in the human body, consists of tendons of gastrocnemius, soleus and plantwhile muscles in the calf. Because this tendon transmits the forces created by the muscles in the calf through the ankle joint by pulling up to the heel, Achilles tendons tend to focus on strengthening gastrocnemia and Soleus and to a lesser extent plantaris. The most effective exercises are variations on the direction and bending of the foot as well as stretching Achilles tendons to make it stronger. Under the gastrocnemius in the calf is the soleus, slightly smaller muscles that also plantarflexes ankle, especially when the knee is bent. The third muscle with an ordinary tendon in Achilles is Plantaris, a relatively small leg muscles whose muscle abdomen is located behind the knee and whose tendon leads between Gastrocnemius and Soleus to the heel. Since the action of plantaris is so insignificant - in fact it is considered a residual structure - exercises that strengthen Achilly primarily includeGastrocnemius and Soleus.

Because the contractions of these calf muscles are pulled up to Achilles tendon, writing down the legs down as they show the tip, the Gastrocenemius strength training and the solus proximally strengthens the tendons. Any exercises that include plantarflexi can therefore be considered as Achilles tendon exercises. New and individuals of rehabilitation of achill injury can benefit from simple sitting exercises. This can be done when sitting at your table at work and include basic plantar and dorsiflexion or repetition and bending of the foot, as well as more complicated ankle movements, such as fingering alphabet.

Traditional movements of veal calf can also be considered as Achilles tendon exercises. These include position and sitting calf. Increases the standing calf that works both muscles, involves standing with the back half of the foot hanging from the edge and rising on the foot balls, followed by a decrease in Paty around step until a section feels before repeating. This can be done with your own body weight or on the machine for further resistance. Increasing the seated calf, which better emphasize the Soleus, are performed on a machine with both knees pressed against overhanging pads to raise and reduce weight.

Although Achilles is the strongest tendon in the human body, the tendency to tightness in the veal calf leaves it susceptible to tears. For this reason, they would stretch for veal muscles and their tendons should be included in the Achilles tendon exercise regime. For stretching Achilles, a constant calves in which the individual stands towards the wall is recommended, planted both hands on the wall at the height of the chest and enters one leg directly back into the lunge. Keeping the front leg set and knee slightly bent, straightening the hind leg and pushing the heel of the hind legs into the floor while its body weight forward to increase the stretch. This section should be held without jumping for 30 seconds and repeated with back wheelsEnem slightly bent and heel on the floor that focuses on Soleus.