Yoga Poses to Help Heal Achilles Tendonitis
- Achilles tendonitis is a common condition that occurs when the Achilles tendon, which connects the calf muscles to the heel bone, becomes inflamed or damaged. Yoga can be a helpful complementary therapy for Achilles tendonitis, as it can help strengthen the muscles around the tendon and improve flexibility. Here are some yoga poses that can help heal Achilles tendonitis:
- Downward Facing Dog (Adho Mukha Svanasana): This pose helps stretch the calf muscles and the Achilles tendon. Begin on your hands and knees, tuck your toes under, and lift your hips up and back into a V-shape. Press your hands into the ground and lift your sitting bones toward the ceiling. Keep your knees slightly bent and your heels lifted off the ground.
- Warrior II (Virabhadrasana II): This pose helps strengthen the muscles around the ankle and the calf. Begin in Mountain Pose (Tadasana), step your left foot back and turn your left foot out 90 degrees. Bend your right knee, keeping it aligned over your ankle. Extend your arms out to the sides at shoulder height. Hold for several breaths, then switch sides.
- Tree Pose (Vrksasana): This pose helps improve balance and strengthens the muscles in the feet and ankles. Begin in Mountain Pose, shift your weight onto your left foot, and place your right foot on your left inner thigh. Press your foot and thigh together, and bring your hands to your heart. Hold for several breaths, then switch sides.
- Garland Pose (Malasana): This pose helps stretch the ankles and the Achilles tendon. Begin in a squatting position with your feet hip-width apart and your toes turned out slightly. Bring your hands to your heart, and press your elbows into your inner thighs. Hold for several breaths.
- Pigeon Pose (Eka Pada Rajakapotasana): This pose helps stretch the hip flexors and the glutes, which can help relieve tension in the Achilles tendon. Begin in Downward Facing Dog, bring your right knee behind your right wrist, and extend your left leg behind you. Lower your body down onto your forearms, and hold for several breaths. Then switch sides.
- Remember to listen to your body and only do what feels comfortable for you. If you experience any pain or discomfort, stop the pose and seek medical advice.