If you have Achilles tendonitis you may be wondering whether squats are a good choice for you. It’s important to understand that while squats can be beneficial for some people they may not be suitable for everyone, particularly if you have an injury or condition that affects your lower legs.
In some cases, squats may exacerbate or contribute to Achilles tendonitis particularly if they are performed with poor form or if the individual has existing issues with the tendon. On the other hand, squats can also be a helpful part of an overall rehabilitation program for Achilles tendonitis, as long as they are performed correctly and under the guidance of a healthcare professional.
Are squats bad for Achilles tendonitis?
Why do squats hurt an injured Achilles Tendon?
Squats can hurt an injured Achilles tendon because they put a lot of strain on the tendon and the surrounding muscles. The motion of the squat requires a strong push-off from the heels, which puts pressure on the tendon and can cause pain.
Additionally, if the injury is not fully healed, the added weight and strain of the squat can further damage the tendon and cause additional pain. It is important to properly rest and rehabilitate an injured Achilles tendon before attempting any high-impact exercises like squats.
How to do Squats with Achilles Tendonitis?
If you have Achilles tendonitis it is important to take caution when performing squats. Here are a few tips to help you safely incorporate squats into your workout routine:
Warm up properly: Make sure to stretch your calf muscles and Achilles tendon before starting your workout. This can help reduce the risk of injury.
Use proper technique: Make sure to maintain proper form when performing squats. Keep your feet shoulder-width apart and keep your weight on your heels to reduce the strain on the Achilles tendon.
Gradually increase intensity: Don’t try to do too much too soon. Gradually increase the weight and intensity of your squats to allow your muscles and tendons to adapt.
Take breaks: If you start to feel pain or discomfort in your Achilles tendon take a break and rest. Continuing to exercise through the pain can only make the injury worse.
How to treat strained Achilles tendon while doing Squats
Here are four ways to take the strain off your Achilles tendon when doing squats:
Use a wider stance: A wider stance will place less strain on your Achilles tendon and allow you to squat deeper without discomfort.
Wear supportive shoes: Wearing shoes with a highly rigid heel can help reduce strain on your Achilles tendon by providing a stable platform for your foot to push against.
Use a squat pad: A squat pad can help take the strain off your Achilles tendon by providing a softer surface to squat on which can reduce the impact on your heels and ankles.
Warm up properly: Before you start squatting, make sure to do some light stretching and mobility work to prepare your muscles and tendons for the exercise. This will help reduce strain on your Achilles tendon and prevent injury.
Conclusion
Overall squats can be a beneficial exercise for those with Achilles tendonitis as long as they are performed properly and with caution. If you are experiencing pain or discomfort in your Achilles tendon it is important to speak with a healthcare professional before starting any new exercise routine.
