How can I improve Achilles tendon tension?

Tissue gaps, which cushion and reduce friction during foot movements.

Once you have Achilles tendonitis, you must first rest and reduce foot activity. Secondly, in the acute and chronic phases, local cold compresses and local hot compresses can be taken respectively, and other physical ** can be carried out at the same time. In addition, an orthopedic brace or heel insole can be used to elevate the heel to allow the Achilles tendon to relax and rest.

Finally, anti-inflammatory and analgesic drugs can be used in terms of medications, such as:'The Achilles tendon is like a medical patch'to relieve pain. However, repeated occlusion will weaken the strength of the fibers inside the Achilles tendon, so caution is required.

It is important to note that the causes of peri-Achilles tendon pain are complex, and it is difficult for patients to identify which of these diseases they belong to. Therefore, if the pain is not completely relieved after rest, you should go to the hospital in time. Only after the diagnosis is definitive can it be carried out in a targeted manner**.

The Achilles tendon tightness is particularly tight, and it can generally be carried out by Achilles tendon stretching, calcium supplementation, etc.**. If the patient has Achilles tendon tension, it is usually necessary to perform functional exercises, such as Achilles tendon stretching, etc., to train without pain, and gradually increase the intensity of the training. The Achilles tendon can be stretched with limb weight, which can be used for improvement.

In addition, patients can also be relieved by calcium supplementation. Patients should eat more calcium-rich foods, such as eggs and milk.

1.Long-distance running: long-distance running with a distance of about 3,000 meters is very good for the exercise of cardiopulmonary function and the improvement of endurance of leg muscle groups, and the adaptation time required by ordinary exercisers is also short, probably after running 4-5 times (time 1 week to 2 weeks) can be basically adapted.

After that, you can exercise at intervals of intensity 3-4 times a week.

Tips: When you first start exercising, first pay attention to the swing of your arms, especially the back swing.

Pay attention to your breathing rhythm, don't deliberately breathe hard, and keep it even, while keeping your running speed even.

Wear a watch for a run, keep track of your time, and try to make a little bit better every time than the last.

If you are used to this distance and do not want to extend the distance, you can use the sprint in the last 200-400 meters to increase the intensity.

2.Jumping rope: My favorite way to work on the coordination and endurance of the whole body.

1. 5 groups in 1 minute, no less than 80 times in each group, use double foot jumps (double flying effect is better), 60 seconds between groups, do not exceed 60 seconds, give yourself more time, the effect will be much worse.

2. Skip rope 1000 times at one time, complete within 15 minutes, and also use both feet to jump. After getting used to it, increase the intensity as you like, and it will make you a superhuman in physical strength.

Tips: Breathe evenly, land on the forefoot when jumping rope, tighten your upper arm, and shake your wrist.

3.Climbing: If you feel a little old, just climb, climb the mountain or climb the stairs, and complete the cumulative height of about 200 meters once a day, which will make your legs and feet flexible and breathe strongly.

Got used to it quickly? Then put a little burden on your back, and the increase should be 5kg.

Don't look at the one mentioned earlier, long-distance running will only fatigue your Achilles tendon, cause lesions, and it is likely that there will be Achilles tendonitis. The best way to strengthen your Achilles tendon is to raise your calf, and if you don't know, you can do it all at once.

Bouncing training.

There are so many training methods for bouncing, but not all of them are effective.

I'll tell you how to train and learn from it.

My method allowed me to go from touching the hoop to grabbing the hoop at random (I raised 177) three times a week, and the weight-bearing squat weight three times a week increased, the faster the bounce grew (this weight is that you can only squat about 3 times in a group).

I was carrying a weight of 95 kg and squatted 3 in a group.

Squat in 4 groups (if you don't want to go to the gym, you can find someone to ride your neck, and you do squats), and jump on the spot after squatting.

Do 4 sets of 10 times.

Jump rope 800 times a day (only lift your toes when jumping).

Finally, it is nutritious, eat more foods with high protein content, carbonated drinks such as cola, resolutely do not drink enough sleep, stick to it at 11 o'clock at the latest, and the results will be obvious.

The length of the Achilles tendon is mainly due to innocence.

However, jumping rope is very helpful for improving the Achilles tendon.

Hello. Problem analysis: How to exercise the Achilles tendon.

Advice: The Achilles tendon can affect a person's jump speed and height, and the best way to exercise the Achilles tendon is to tiptoe. Flat tiptoe can cope with it freely, and then you can choose a place with steps to increase the difficulty, stand on the steps with the heels in the air, and repeat the tiptoe action to increase the number of tiptoe groups and the number of groups of tiptoes.

Disfigured block. I wish you good health.

1. Full squat: This seems to be an unrelated action but must be done, because without full squat, there is no leg strength, no leg strength, and the following training is impossible to talk about, which is the foundation.

2. Snatch: These two movements are the best training bounce movements, much better than what AA4, full squat, dumbbell jump, but this action is the most difficult action to do because it is too difficult for novices, I was also in the practice of almost 4 months of high grab, in order to do a good job in the snatch, although the bounce has been greatly improved at that time, but this is of great help to exercise the Achilles tendon of the legs.

3. Wide pull and narrow pull: wide pull and narrow pull play a great role in turning over the station, grasping and lifting, and are the introductory actions of explosive training. Requiring the trainer to exert force abruptly, shrug shoulders, and raise the calf when the barbell is pulled to the hips during training naturally has great benefits for the training of the calf and Achilles tendon.

If this action is not done quickly and coordinatedly, then it will be very ugly.

4. High flip: After the pulling action is trained to a certain level, you can add the action of high flip, the main thing is that you must not turn up, not by shaking up the body, you must let yourself off the ground, rather than extending your toes and doing a heel raise. That's good for the explosive training we need.

5. High flip: The high flip is to add the action of borrowing strength on the basis of the high flip, which is equivalent to a clean and jerk without squatting, which is a good way to train explosiveness in sections for people who have poor grasp of snatching skills. Especially for enthusiasts who are not very coordinated with their upper and lower limbs, you can start with this technique first, and then turn to clean and jerk training after becoming proficient.