Strained Achilles Tendon & Reverse Squats
A strained achilles tendon is often the result of an overuse injury from high energy sports such as running and jumping. Reverse squats are designed to help strengthen your quadricep and core muscles, but they put a large amount of strain on your achilles tendon. If you are suffering from an achilles tendon strain, it may be best to stay off your ankle until it has fully healed. Consult your doctor to assess whether the strain requires surgery or immobilization with a cast and crutches. Your doctor can also help you set up a basic rehab plan with a physical therapist.
STRAINED ACHILLES TENDON
A strained achilles tendon results in inflammation around and along the achilles tendon stretching from your calf to the heel bone. If you feel a dull and consistent pain in this region, you may have strained your achilles tendon. While anti-inflammatory medication, such as ibuprofen, can help alleviate pain, staying off your foot through immobilization will help you heel at a faster pace. Performing exercises such as reverse squats while suffering from an injured achilles tendon can result in further complications and pain.
STRETCHES
To avoid straining your achilles tendon when performing a reverse squat, you should thoroughly stretch out your ankles and lower legs, both before and after your reverse squats. Lower leg stretches range from ankle pumps to leg extensions. A basic ankle pump is performed lying down on your back with your legs extended and arms at your sides, point your toes out and away from your body, and holding this stretch for several seconds, then pointing your toes in towards your body and holding that stretch for an additional several seconds.
REVERSE SQUATS FORM
Performing reverse squats with specific attention to form and technique will help reduce your chances of straining your achilles tendon. To perform a correct squat, you will stand up straight with your knees slightly bent and arms at your sides. Then you will bend at the knees, moving down until your butt is nearly touching the ground and with your back straight and arms in front of you, stand up slowly, pushing up on your toes and extending until you are fully erect.
CAUTION
While performing reverse squats can help you build up your core muscle strength, it is important not to perform exercises that will cause further structural damage or irritation to a strained achilles tendon. Consult your doctor before returning to physical activity or exercise. During the healing process, icing the ankle regularly and keeping it elevated can help expedite the healing and recovery process by reducing inflammation and improving circulation.