Achilles tendon tu bermaksud urat keting kita.. dimana dia terletak diblakang bukulali kita.. cuba angpa cek, urat yg keras kt blkang kaki sblah bukulali tu, tu la Achilles Tendon.. aku dpt injury ni sblom puasa tahun 2010.. smpai la ni tak elok2.. adduuhh.. Doctor dh suh aku rest, tp besala, kalau dh nma pn bdak degil, msih tetap main futsal gak.. hahaha..
tp takpe, skang ni aku main pn light jer, tak push sgt.. takut makin teruk.. hehehe.. ni aku nk bg tips skit camne nk merawat sakit urat keting ni..
Physical Therapy Stretches for an Achilles Tendon
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Identifying the Achilles Tendon
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The best way to isolate your Achilles tendon and become familiar with it is to stretch it. In a lunge position, stretch both arms out in front of you to press against a wall. Ensure that the toes of both feet are pointing straight forward and that your back heel is pressed down as far as it can comfortably go while your back leg is straight. You should feel a pleasant stretch between your heel and into the middle of your calf. If you want more of a stretch, deepen the lunge by bending your front leg another inch.
Achilles Tendon Injuries
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Because it works under such a tremendous pressure, the Achilles is the most commonly injured tendon. Most of these injuries are due to overuse, especially in runners, since the launching position stresses the area so greatly. The most common side effect is pain, and there may also be some swelling. To see if your Achilles tendon is compromised, gently palpate the area by pinching the tendon between your thumb and forefinger. If there is pain, your Achilles tendon may be inflamed and respond well to treatment. This test is best performed after exercising.
General Stretching and Strengthening
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While the stretch above is a good way to identify your Achilles tendon, it is not the most effective stretch. If you're new to stretching this area, try stretching by extending one leg to touch the ball of your foot to the wall. If you feel unstable, hold on to a heavy table or immovable object. Gently try to press the heel of the extended leg toward the wall, keeping both knees straight and the toes of both feet pointed forward. You can also stand on a raised surface to get a stretch; the edge of a stair works well, and you can hold on to the banister. While keeping most of your weight on your front (supporting) leg, let the heel of your back foot slide off the top of the stair and press down while keeping the ball of that foot supported on the step. Keep your stretching leg straight and your toes pointed forward. You can stretch another part of the Achilles tendon by very slightly bending your stretching leg without coming out of the stretch.
Treating an Injured Achilles Tendon
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If you're recovering from a mild to moderate Achilles injury such as tendinitis, you will probably need to let the tendon rest while supplementing that rest with physical therapy exercises for stretching and strengthening the calf muscles. For example, holding onto a stable object, stand with both feet facing forward and slowly rise up to the balls of your feet, then lower. The purchase of an elastic band can also be useful; lie down and hold the ends of the band in each hand with the ball of your foot in the center of the elastic band. Pull the ends toward you gently while pointing and flexing your foot, and rotating your ankle slowly in both directions.
Treating a Ruptured Achilles Tendon
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The best thing for a severely injured Achilles tendon, such as a ruptured tendon (when the tendon is torn completely through), is to rest. See a doctor to discern how much off-time you should give your Achilles, and stick to the doctor's orders. You can help reduce swelling and pain by applying ice compresses. Your doctor may also give you a protective boot to help immobilize the area. After your Achilles has had enough rest and begins to heal, get your doctor's approval and move on to the therapeutic stretches above.
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