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Loosen Up: Relax Your Tight Achilles Tendon

Summer may be winding down, but it’s not over yet in Las Vegas. It’s still hot, but you have plenty of chances to stay cool while enjoying paintings at the Bellagio Gallery of Fine Art exhibit. Enjoy strolling through a collection of classic paintings from the 1860s to the 1950s on loan from the Museum of Fine Arts in Boston. Even walking around a gallery can be uncomfortable with Haglund’s deformity, however. You may need to stretch out your Achilles tendon for relief.

Haglund’s deformity is frequently made worse by a tight Achilles tendon, which pulls on the back of the calcaneus where the painful bump forms. Relaxing and stretching the tendon reduces the tension on the bone. This then relieves the painful pressure on the back of the heel and decreases some of the discomfort. Exercises to stretch out your Achilles are simple and easy to perform throughout the day. Try these to start:

Straight wall stretch – Face a wall and set your painful foot several inches behind the other. Lunge forward on the front leg, keeping the back knee straight and both heels firmly on the ground.

Bent wall stretch – Start like the straight wall stretch, however when you lean forward on your front leg, allow both knees to bend. This impacts slightly different muscles.

Doorframe Achilles pull – Place the ball of your foot against a doorframe with your heel still touching the ground. Gently lean forward. You may need to hold the doorframe for balance.

Towel stretch – Sitting with your legs in front of you, loop a towel or exercise band around the ball of your foot. Pull back on the ends to stretch your foot gently.

You may still need other therapies to eliminate discomfort from Haglund’s deformity, but reducing the pressure from your Achilles tendon is a good place to start. If you’re struggling with a tight and painful heel, let us know at Absolute Foot Care Specialists in Las Vegas, NV if you continue to struggle with discomfort. See how we can help. Call (702) 839-2010 or submit an online request to reach us.

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