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INJURY PREVENTION ACHILLES TENDON

We hope this Achilles tendon injury prevention guide has helped you in taking care of your injury.

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INJURY PREVENTION ACHILLES TENDON

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  1. INJURY PREVENTION ACHILLES TENDON Infographics brought to you by: bosssquash.com STRETCHES 1 CALF MUSCLE RELEASE 2 Before stretching the achilles tendon, it is recommended that we release pressure on the calf muscles. You will need a foam roller or a similar object to release pressure points on your calf muscle to perform this massage. CALF STRETCH Sit flat on the floor with both your legs stretched straight forward. Pull your toes towards you with a strap or a belt and hold the position for as long as necessary. A B 3 SOLEUS STRETCH Sit flat on the floor with legs stretched forward and the foam roller under the calf muscle. A Sit flat on the floor with a knee bent towards your chest. Pull your toes towards your knee with hands and hold the position. A B MOST TENDER SPOT FOAM ROLLER Move the roller backward or forwards to find the most tender portion of your calf muscle and position the roller just bellow that area. B 4 HAMSTRING STRETCH Lift your toes towards your knees and hold the position for about 2 secs., 20 times and do the same with the leg. Lay flat on the floor lift one leg up with the help of a belt or a strap under your toes. Keep your balance as your pull your toes towards your knees with the strap. C A B EXERCISES 5 6 CALF EXERCISE SOLEUS EXERCISE Sit down near the edge of a chair with your elbows leaning on your knees for additional weight. A Find a wall or something that can help your balance while standing. Stand up straight with your entire weight on the ball of your foot. A Bring your body weight on top of your knees as you lift the weight from the ball of your foot as far as you can. B Hold the position and release. Make as many repetitions as you can. C Lift your weight from the ball of your foot making a pause at the top of the lift and back. Make as many repetitions as you can. B Infographics brought to you by: SOURCE: https://bosssquash.com/blog/injury-prevention-achilles-tendon/ http://squashmagazine.ussquash.com/2016/02/achilles-injury-prevention/ Join us on: bosssquash.com

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