PhysioDoctorYour Physical Therapy, Exercise & General Health Source

The achilles tendon attaches the gastrocnemius and soleus or calf muscles to the calcaneus bone at the back of the foot. The calf muscles are capable of generating large amounts of force and are responsible for plantarflexing or pointing the foot during everyday activities including walking, running and jumping.  The calf muscles must be extremely strong considering the fact that the largest torque demand placed on the body during normal walking occurs at the calf in order to keep us from falling during forward progression.

Achilles tendon ruptures usually occur 2-6 cm above the point of insertion on the calcaneus and are more common on the left leg as most people are right handed and push off of their left leg when jumping.  Ruptures are also more common in males between the ages of 30-50 years old who are intermittently active in sports that require explosive movements.  These individuals are often referred to as “weekend warriors” due to the fact that they are fairly sedentary throughout the week and then become more active on the weekend.  Guys are especially at risk because they often believe that they can perform at the same level they did during college even though they now spend most of their time behind a desk and are slightly overweight.  All of these factors lead to decreased tissue strength through the gastrocnemius, soleus and achilles tendon related to decreased activity and increased stress secondary to possible weight gain and involvement in activities that exceed the strength of the musculotendinous unit.

Keep reading, there’s more

Nearly 25,000 people in the US suffer an ankle sprain everyday and up to 70% of these individuals will go on to have recurrent sprains and other chronic symptoms. Recurrent ankle sprains can lead to joint instability, weakness, diminished balance and impaired performance overall. A recent study published in the Journal of Orthopaedic and Sports Physical Therapy identified four exercises that were proven to improve balance and performance and decrease one’s risk for future ankle sprains. The exercises involve securing elastic band to one ankle and balancing on the injured leg while performing the four movements pictured below.

Reference:
Han K, Ricard M, Fellingham G. Effect of a 4-Week Exercise Program on Balance Using Elastic Tubing as a Perturbation Force for Individuals with a History of Ankle Sprains. J Orthop Sports Phys Ther. 2009;39:246-255.