Achilles Tendon Pain

Definition

What is Achilles tendon pain?
The Achilles tendon (tendo calcaneus) is the common end tendon of the three-headed calf muscle (triceps surae muscle), which consists of the two-headed calf muscle (gastrocnemius muscle) and the soleus muscle (soleus muscle), and connects it to the heel. It is the thickest and strongest tendon in the human body. The Achilles tendon plays a crucial role in movements such as walking, running and jumping, as it enables the transfer of force from the calf muscles to the foot.

We differentiate between three clinical pictures for Achilles tendon pain or inflammation of the Achilles tendon:

Achillodynia (tendinopathy of the Achilles tendon) / Acute Achilles tendinitis

• Lack of exercise, frequent sitting.
• One of the most common running injuries.
• Caused by increasing the volume or intensity of training too quickly.
• Diffuse, dull or stabbing pain in the area of the Achilles tendon. The pain is often at the Achilles tendon insertion.
• If the Achilles tendon is inflamed, the duration of healing depends on the severity of the inflammation and the physical condition of the person affected. If the Achilles tendon is inflamed, treatment is crucial. If the healing process is ideal, the inflammation of the Achilles tendon will subside within 4-6 weeks. Appropriate Achilles tendinitis therapy is important to prevent chronic Achilles tendinitis from developing.

Chronic Achilles tendinitis

• If the acute Achilles tendinitis lasts for more than six months or is not treated, it is chronic Achilles tendinitis.
• Chronic Achilles tendinitis can lead to a thickened Achilles tendon and cause permanent pain; lumps on the Achilles tendon can be felt. The "Achilles tendon knots" can be loosened by massaging.
• Chronic Achilles tendinitis can also be treated with targeted Achilles tendinitis therapy and lead to complete relief. The duration of chronic Achilles tendinitis varies depending on the severity of the inflammation and the treatment.

Achilles tendon tear / partial tear

• Tearing of the Achilles tendon is only possible under great force, which is why the tendon is usually already damaged before a tear occurs (e.g. due to acute or chronic Achilles tendinitis or Achilles tendon irritation).
• Triggered by sudden tensing of the calf muscles.
• If the tendon is completely severed, it is no longer possible to step or walk. Achilles tendon ruptures often have to be treated by surgically fixing the Achilles tendon to the heel bone. Achilles tendon rupture treatment is a lengthy post-operative procedure. First, the Achilles tendon must be immobilized for 4 to 6 weeks. This is followed by reduced weight-bearing for three months.

Causes of Achilles tendon pain

The cause of Achilles tendon pain or Achilles tendinitis is closely linked to modern lifestyles and changing environmental conditions. Our ancestors moved holistically and intensively in order to procure food - be it by hunting, gathering berries or farming. These activities usually took place barefoot on natural, uneven ground, which optimally challenged and strengthened the foot and leg muscles.

Over the millennia, lifestyles have changed massively. Today, a lack of exercise and a predominantly sedentary lifestyle are widespread. When movement does take place, it is usually on hard, flat surfaces such as concrete or asphalt - often in immobile, supportive shoes. These altered conditions affect both the quantity and quality of movement and lead to physical adaptations that inflame or overload the Achilles tendon. The effects of these changes on the development of pain in the Achilles tendon are described below.

Lack of exercise and a sedentary lifestyle

The modern way of life, which is characterized by a lack of exercise and a sedentary lifestyle, places incorrect strain on the musculoskeletal system. The lack of exercise and sedentary lifestyle lead to physical adaptations that can result in pain in the Achilles tendon. The following changes play a significant role in the development of Achilles tendon pain and are responsible for why the Achilles tendon becomes inflamed:

• Weakened muscles

  A lack of exercise and a predominantly sedentary lifestyle cause the essential muscles to atrophy. Weakened foot muscles can no longer sufficiently stabilize the longitudinal arch, which impairs the natural shock absorber function and puts more strain on the Achilles tendon. In addition, reduced calf muscles weaken their stabilizing and relieving function, which can lead to incorrect and excessive strain on the Achilles tendon. The combination of weak foot and calf muscles also impairs the natural rolling movement of the foot from the heel to the midfoot to the forefoot. As a result, the Achilles tendon lacks the necessary tension and relaxation, which leads to injury and inflammation of the Achilles tendon in the long term.
  

• Foot malpositions

  Weakened muscles can also promote foot deformities. As already explained, muscle weakness often leads to a lowering of the longitudinal arch, which can result in flat or fallen arches - with the above-mentioned effects on the Achilles tendon. In addition, weak foot muscles can cause pronation (bending inwards) or supination (bending outwards). This pulls the Achilles tendon inwards or outwards with every step, which significantly increases the risk of the Achilles tendon becoming inflamed.
  

• Fascia dysfunction

  Lack of exercise and a sedentary lifestyle have a significant impact on fascial health. Among other things, fascia envelops the muscles and regulates the transmission of force. In order for the fascia to function properly, it must maintain its elastic properties. Inactivity and poor posture cause the fascia to stick together and become tense. Sitting a lot shortens the muscle-fascia chain from the lower leg to the thigh. This shortening causes the muscle-fascia chain to pull on the Achilles tendon, which constantly leads to increased tension and, in the long term, to damage to the Achilles tendon. As a result, the Achilles tendon becomes inflamed and can lead to Achilles tendon pain.
  

• Joint stiffness

  If the foot is not moved regularly through its full range of motion, the ankles lose their mobility. This natural stiffening of the joints results in a reduced rolling movement of the feet. On the one hand, the lack of rolling from the heels to the forefoot means that the Achilles tendon is not stretched sufficiently, making it brittle and susceptible to injury. On the other hand, the monotonous movement over the same area leads to an increase in the force exerted and therefore to overloading, which can result in inflammation of the Achilles tendon.

Hard, flat floors and stiff, restrictive footwear

The changed environmental conditions have a considerable influence on the strain on the musculoskeletal system. The hard, flat floors and immobile, supportive shoes change the biomechanics of every single step and are therefore a decisive factor in the cause of Achilles tendon pain or Achilles tendinitis. The following changes play a significant role in the development of Achilles tendon pain and are responsible for why the Achilles tendon becomes inflamed:

• Force impact

  When walking on hard, flat floors and in immobile, supportive shoes, higher forces act on the musculoskeletal system, especially during heel strike. Due to the firmness of industrial floors and the stiffness of conventional shoe soles, the forces that occur cannot be absorbed, which leads to increased strain on the body. This increased force first affects the feet and therefore also the Achilles tendon. The increased force causes the Achilles tendon to be misloaded and overloaded, which can lead to inflammation of the Achilles tendon. The inflammation can result in a thickened Achilles tendon.
  
  Furthermore, the increased and premature application of force shortens the possible reaction time of the responsible muscles. If the muscles cannot tense up in time, the joint in question is insufficiently stabilized. The ankle joint in particular plays an important role in the development of Achilles tendon pain. As the Achilles tendon is attached to the heel bone, instability around the ankle joint can lead to overstretching or torsion of the Achilles tendon. As a result, the Achilles tendon becomes inflamed and can cause Achilles tendon pain.

• Unnatural sequence of movements

  The hard, flat floors and immobile, supportive shoes make a physiological sequence of movements much more difficult. On the one hand, the lack of muscle activation during heel strike (see "Force exerted") causes the foot to fold downwards in an uncontrolled manner. This results in the so-called folding foot. As a result, the Achilles tendon is "hit" with every single step instead of being guided in a controlled manner. The uncontrolled folding of the foot causes the Achilles tendon to contract with every step within a very short time, which can lead to inflammation of the Achilles tendon. On the other hand, natural forefoot rolling is reduced. Due to the lack of rolling, the Achilles tendon is subjected to increased stress in a reduced area, which can inflame and injure the Achilles tendon. The natural contraction of the Achilles tendon when rolling over the forefoot is also missing, which keeps the Achilles tendon supple and elastic and thus protects it from incorrect and excessive strain.

• Weakened muscles

  The passivity of the feet on hard, flat floors and in immobile, supportive shoes also leads to a breakdown of the essential muscles that support the longitudinal arch and prevent the foot from becoming misaligned. The weakened muscles cause the Achilles tendon to be misloaded and overloaded, which can lead to inflammation of the Achilles tendon or pain in the Achilles tendon. Walking on soft natural ground (e.g. sand or moss) challenges and stimulates the relevant muscles and thus strengthens the feet.

Symptoms of Achilles tendon pain

It is important to mention that the following lists represent the most common symptoms of Achilles tendonitis or Achilles tendon pain. However, the list of symptoms for Achilles tendonitis or Achilles tendon pain is not complete and exhaustive. Atypical symptoms of Achilles tendonitis or Achilles tendon pain are also possible, which are not listed here. The symptoms of Achilles tendonitis or Achilles tendon pain often depend on various factors such as pain perception, cause of the injury, degree of the injury, and physical constitution. To obtain a clear diagnosis of Achilles tendon pain, a doctor should be consulted. Achilles tendonitis can be diagnosed using an MRI.

• Pain along the Achilles tendon: Usually occurs when walking, running or after prolonged exertion and can persist at rest.
• Morning stiffness: The Achilles tendon feels stiff and immobile, especially after getting up. It is not uncommon for those affected to complain of pain in the Achilles tendon in the morning after getting up.
• Sensitivity to pressure: The Achilles tendon hurts when touched or light pressure is applied, especially in the middle area or at the Achilles tendon insertion.
• Achilles tendon thickening / swelling Achilles tendon: A swollen Achilles tendon or a thickened Achilles tendon indicates an inflamed Achilles tendon or Achilles tendon irritation. An inflamed Achilles tendon or Achilles tendon irritation leads to Achilles tendon thickening due to microscopic damage, water retention and an impaired healing reaction.
• Redness and increased warmth: The affected area may be red and feel warmer than the surrounding tissue. The redness and increased warmth are symptoms of Achilles tendonitis.
• Heel pain: In the case of Achilles tendon irritation or Achilles tendinitis, pain can occur in the heel or Achilles tendon. Particularly in the case of Achilles tendon insertion inflammation, it can often be difficult to pinpoint the exact location due to the attachment of the Achilles tendon to the heel bone. It is not uncommon for the Achilles tendon insertion to cause pain, as the transition from bone to tendon often experiences particularly strong traction and force.
• Restricted mobility: The ankle can no longer be fully extended or flexed, especially during stretching exercises.
• Pain after periods of rest / initial pain: The pain increases after prolonged periods of inactivity, but improves with movement. The Achilles tendon hurts in the morning or after prolonged sitting.
• Exercise-induced pain: Pain increases during sporting activities such as running or jumping.
• Feeling of weakness in the calf: Due to the reduced load-bearing capacity of the Achilles tendon, the calf muscles can lose strength.

What helps with Achilles tendon pain - Conventional therapies

There are several approaches to tackling the treatment of Achilles tendinitis or Achilles tendon pain. Some Achilles tendon pain and Achilles tendonitis therapies are outlined below. The list of Achilles tendon pain and Achilles tendinitis treatments is not exhaustive. If the Achilles tendon hurts or is inflamed, various measures can also be used for treatment. A medical consultation is recommended to determine the appropriate treatment for Achilles tendinitis or Achilles tendon pain.

• Rest and reduction of strain: Temporary protection of the Achilles tendon helps to reduce acute inflammation. Sudden, high loads should be avoided and replaced with controlled movements.
  
• Cooling: Ice packs or cooling gels relieve acute pain in the Achilles tendon and reduce inflammation. Swelling of the Achilles tendon can also be reduced.
• Medication therapy: Anti-inflammatory and pain-relieving medications such as ibuprofen can also help.
  
• Stretching and strengthening exercises: Specific exercises improve the tendon structure and promote healing.
  
• Physiotherapy: Targeted manual therapy and mobilization techniques improve blood circulation, release tension and strengthen the surrounding muscles.
  
• Insoles and suitable footwear: Orthopaedic insoles or cushioned shoes with heel elevation relieve the Achilles tendon and support the natural foot mechanics.
• Shock wave therapy: High-energy sound waves stimulate blood circulation and promote tendon regeneration, especially in the case of chronic complaints.
  
• Compresses: Compresses for Achilles tendon inflammation (e.g., quark wraps) to relieve the inflamed Achilles tendon, reduce inflammation, and minimize swelling of the Achilles tendon.
  
• Achilles tendinitis home remedy: apple cider vinegar, ginger and turmeric have an anti-inflammatory effect. Foot baths with Epsom salt relieve inflammation and relax the muscles.
  
• Anti-inflammatory ointments: If the Achilles tendon is inflamed, an ointment can be helpful to inhibit the inflammation.
  
• Taping and bandages: Taping can be an option to relieve the (swollen) Achilles tendon if it is painful or inflamed. Special kinesio tapes or bandages stabilize the Achilles tendon and reduce uncontrolled movements, which supports healing.
  
• Massages and fascia treatment: Targeted massages or fascia rolls can reduce tension in the calf muscles and loosen adhesions.
• Alternative therapies: Acupuncture, laser therapy or ultrasound treatments can also help to relieve pain and speed up regeneration.
  
• Adjustment of running and walking habits: An analysis of the running technique or gait pattern can help to identify and correct incorrect loading in order to avoid future complaints.
  
• Surgery: In severe cases, when conservative measures are not sufficient, surgical intervention may be necessary.

Unfortunately, these measures often do not lead to a long-term reduction in Achilles tendon pain, as the causes of Achilles tendon pain are not addressed. The goal of any treatment for Achilles tendonitis or Achilles tendon pain should therefore be to eliminate the causes. As described above, lack of exercise, a sedentary lifestyle, hard, flat floors, and immobile, supportive shoes should be addressed. The kybun effect proves to be a suitable treatment for Achilles tendonitis or Achilles tendon pain, which can eliminate the mentioned causes.

What helps with Achilles tendon pain - how kybun works

The kybun range of products aim to eliminate the harmful effects of hard, flat floors and immobile, supportive shoes and actively tackle the lack of exercise and sedentary lifestyle. The elastic, springy properties of kybun products relieve the musculoskeletal system on the one hand and activate it on the other. The relief ensures that back pain is reduced as a first step. Activation is intended to tackle the causes of current and chronic back pain so that the complaints become a thing of the past in the long term. This makes kybun shoes ideal for back pain, as they help to treat back pain through the following modes of action:

• Reduction of the force impact of hard, flat floors through damping effect

  When the heel hits the ground in kybun shoes, the elastic, springy material is compressed. As the heel slowly sinks into the kybun sole, the load on the Achilles tendon is delayed. The muscles can use this extra time to adequately stabilize the ankles and Achilles tendon. More on this in the following section. Furthermore, the cushioning effect of the elastic, springy sole reduces the force exerted on the Achilles tendon, which protects it from incorrect and excessive strain. Reducing the force exerted minimizes the risk of inflammation of the Achilles tendon.

• Activation of the foot muscles through elastic-springy properties

  As already mentioned, the slow sinking of the heels into the elastic, springy kybun material allows the muscles to tense up in good time and thus sufficiently stabilize the ankles and Achilles tendon. Tense muscles reduce the level of strain and thus minimize the risk of inflammation of the Achilles tendon or general pain in the Achilles tendon.
  
  Furthermore, the feet are constantly in motion on the elastic-spring kybun shoes and have to stabilize their balance. This activity trains the foot and leg muscles. Well-developed and trained foot and leg muscles stabilize the ankles and Achilles tendon. In addition, activating the foot and leg muscles also addresses foot misalignments, which can lead to a painful Achilles tendon or an inflamed Achilles tendon. The lowering of the longitudinal arch and pronation in particular lead to additional strain on the Achilles tendon.

Balance and EMG

The ability to maintain balance was measured with a force plate by moving the body's center of gravity from front to back (ant-post) and sideways (med-lat) when standing. At the same time, muscular activity was recorded using electromyography (EMG).

• Natural foot roll thanks to muscle activation and roll-off function

  Thanks to the reduced and delayed application of force, the foot and leg muscles can stabilize the foot in good time. On the one hand, this prevents the uncontrolled folding foot after heel strike, which puts a lot of strain on the Achilles tendon and therefore increases the risk of inflammation of the Achilles tendon. After heel strike, the foot can be placed on the ground in a controlled manner by activating the relevant muscles, allowing the Achilles tendon to contract gently.
  Furthermore, the elastic, springy sole with roll-off function and the rebound effect allow a natural rolling movement over the forefoot. Thanks to the rebound effect of the kybun sole, the force from heel strike is stored for a short time and can then be used for the forward movement. Thanks to the roll-off function, the range of motion of the Achilles tendon is increased and slightly stretched and contracted again with every step, which keeps it flexible and therefore resistant to strain. A flexible Achilles tendon reduces the tension on it and thus protects against inflammation of the Achilles tendon and consequently Achilles tendon pain.

• Protection against fascia dysfunction thanks to physiological movement sequences

  Thanks to the slow sinking in during heel strike and the controlled rolling, a physiological gait is made possible, which also protects the fasciae from structural changes. A functioning fascia network reduces the tension on the Achilles tendon and protects it from incorrect and excessive strain.
  

• Improved circulation through increased movement activity

  The Achilles tendon is far away from the heart. For this reason and due to its general nature, the tendon is poorly supplied with blood, even worse than most other tendons in the body. This is one of the reasons why the healing process for Achilles tendon pain and Achilles tendinitis often takes longer than desired. The elastic, springy kybun shoes promote movement and thus activate the muscles around the feet and legs. This improves blood flow to the Achilles tendon, which facilitates the removal of substances that promote inflammation and optimizes the oxygen supply to the tissue. The improved supply of blood and therefore oxygen to the tissue promotes the healing and regeneration of a damaged and inflamed Achilles tendon.
  

• Promoting physical activity and reducing sedentary behavior

  The elastic-springy kybun products increase the pleasure of movement, as their unique material relieves the Achilles tendon when walking and standing. The resulting muscle activation strengthens the muscles and promotes blood circulation - benefits that have already been explained in the previous sections. In addition, the use of kybun products can reduce the duration of sedentary activities and thus prevent harmful shortening and blockages of the myofascial structures. Increased walking and standing gently stretches and contracts the Achilles tendons with every step, keeping them flexible and resilient. At the same time, frequently shortened calf and thigh muscles are stretched and lengthened, which has a positive effect on the tension on the Achilles tendons.

Application tips for Achilles tendon pain

Before you wear kybun shoes for the first time, you should consider a few tips on how to use them. The correct use of Achilles tendon pain shoes can help to alleviate the symptoms. You can also treat an inflamed, irritated or painful Achilles tendon with targeted Achilles tendon pain and Achilles tendinitis therapy, which is explained in the next section.

• At the beginning, only wear the kybun shoes for as long as your body allows. Take breaks if the Achilles tendon hurts, the Achilles tendon pain gets worse or the musculoskeletal system becomes tired. If the Achilles tendon hurts or is inflamed, treatment is time-consuming and requires patience. The activating properties of kybun products train the muscles, which can lead to so-called initial reactions, especially at the beginning.
  
• Press your heel slowly and in a controlled manner into the elastic, springy material so that the Achilles tendon is relieved. Try to find a load point at which the Achilles tendon pain is reduced or does not occur. At the beginning, make sure that you do not roll too much over your heels.
  
• Take small, controlled steps at the beginning and do not place your heel too steeply in order to minimize tension on the Achilles tendon. Place your foot as flat as possible. Initially, reduce the amount of rolling over the forefoot so that the Achilles tendons are not moved too much. If the Achilles tendon is inflamed, a low-movement stride sequence is crucial. Increase the range of motion of the feet over time, if possible.
  
• Try the following Achilles tendon pain and Achilles tendinitis exercises to boost the effectiveness of kybun shoes and increase the likelihood of recovery. These are intended to supplement Achilles tendon pain and Achilles tendinitis therapy and should form part of the treatment of Achilles tendinitis and Achilles tendon pain.

Helpful exercises for Achilles tendon pain

To enhance the effectiveness of kybun shoes and increase the likelihood of recovery from Achilles tendon pain, we recommend performing the following exercises for Achilles tendon pain or inflamed Achilles tendons. The selection of exercises is not exhaustive and can be supplemented with other Achilles tendon pain and Achilles tendinitis exercises. The basic rule for all exercises is that the Achilles tendon pain must not get worse. If one of the exercises increases the pain, it must be discontinued. Soothing and relieving "pain" outside of the pain point (e.g. in the calf) is desirable.
The exercises for Achilles tendon pain and Achilles tendinitis are divided into the following areas: "Correct walking in kybun shoes", "Muscle length training", "Fascia rolling" and "Strengthening". Ideally, the different areas are used in a complementary manner as therapy for Achilles tendon pain and Achilles tendinitis.
Walking correctly in kybun shoes
The quality of each individual step is crucial in the treatment of Achilles tendinitis and Achilles tendon pain in order to reduce pain and eliminate incorrect and excessive strain. The kybun shoes therefore offer ideal Achilles tendon pain and Achilles tendinitis therapy.

Controlled heel strike

• Do not place your heel too steeply in order to reduce the stretching of the Achilles tendons at the beginning.
• Press the heel as flat as possible and in a controlled manner into the elastic-springy material in order to determine the load strength and point at which it is possible to step on the shoe or the Achilles tendon pain is reduced when stepping on the shoe.
• Controlled foot position so that the foot does not tilt inwards or outwards.
• Lower the midfoot and forefoot slowly and in a controlled manner so that the Achilles tendon is not excessively irritated.
• Active rolling over the forefoot should not yet be performed here. The focus is on physiological heel strike.

Controlled rolling

• Easy rolling in the forefoot without actively pushing off with a lot of force via the big toes. Active rolling puts additional strain on the Achilles tendon, which should be avoided if the Achilles tendon is painful, irritated or inflamed.
• Test the possible range of movement of the feet without the Achilles tendon becoming noticeable or the Achilles tendon pain increasing. Increase the range of movement if possible.

Muscle length training
Muscle length training is of crucial importance in the treatment of Achilles tendinitis and Achilles tendon pain, as this is often caused by shortening and tension in the posterior chain (including the sole of the foot, calf and posterior thigh muscles). Targeted stretching exercises can actively tackle the shortening and tension and are therefore an ideal treatment for Achilles tendon pain and Achilles tendinitis. When performing Achilles tendon pain and Achilles tendinitis exercises, care should be taken to ensure that the Achilles tendons are not subjected to too much tension. Achilles tendon pain should also not increase after muscle length training. If this is the case, the muscle length training was performed too intensively.

Calf muscles

• Starting position in a lunge.
• The back heel is in contact with the ground and should not be lifted.
• Slowly bend your front knee forwards until you feel a pull in your calf.
• 3 x 30 seconds per side.
• perform 1 - 2 × daily.

Calf and hamstring muscles

• Begin in an all-fours position.
• Stretch your buttocks upwards into the air.
• If possible, push your heels towards the floor to increase the stretch.
• Hold the exercise for 3 x 30 seconds.
• perform 1 - 2 × daily.

Fascia roll
If the Achilles tendon hurts or is inflamed, treatment with a fascia roll is important. Achilles tendon irritation is often caused by shortening and tension in the posterior chain (including the sole of the foot, calf and posterior thigh muscles). By regularly rolling out the shortened and tense myofascial chain, the fascia roll is suitable as an active therapy for irritated, inflamed and painful Achilles tendons.

Calf muscles

• One leg bent and the other leg on the fascia roll. Increase the pressure by placing the legs on both sides. Further increase by placing the legs on top of each other.
• If you experience pain in the wrist, the exercise can also be performed on the forearms.
• Actively roll out the calf above the heel to just below the hollow of the knee.
• Perform exercises slowly and controlled.
• Adapt the pressure to your personal feelings, but go to the tolerable pain threshold.
• Roll out any localised adhesions or hold the position at this point.
• At least 3 minutes per side.
• perform 1 - 2 × daily.

Gluteal muscles

• Bend both legs and roll out the corresponding half of the buttocks with the fascia ball. Increase the pressure by placing the leg on one side. If you have wrist pain, the exercise can also be performed on the forearms.
• Perform the exercise slowly and in a controlled manner.
• Adjust pressure to personal feeling, but go up to the tolerable pain threshold.
• Roll out any localised adhesions or hold the position at this point.
• At least 3 minutes per foot.
• perform 1 - 2 × daily.

Strengthening

Targeted strength training of the feet is particularly important in the case of foot deformities (especially fallen arches, flat feet and fallen arches) in order to protect the Achilles tendons from overloading and incorrect loading. Strengthened foot and leg muscles are also important in the treatment of Achilles tendinitis and Achilles tendon pain, so that the Achilles tendon experiences less strain. Targeted strength training is therefore an effective treatment for Achilles tendon pain.

Foot muscles Longitudinal arch

• Stand upright and hip-width apart
• Heel and ball of foot have even contact with the ground.
• Slowly straighten the longitudinal arch without the heel or the ball of the foot losing contact with the ground.
• Also make sure that the movement comes from the feet and that the lift is not caused by the external rotation of the knees.
• Hold the position for 4 seconds at the highest point.
• Lower the foot again slowly and in a controlled manner.
• 3 sets of 8 - 12 repetitions per foot.
• Perform 2 - 3 × weekly.

Lunge

• Starting position: Lunge (take a big step forward from a standing position).
• Feet are shoulder-width apart, upper body is upright, abdomen tensed.
• Slowly move your back knee towards the floor (as low as possible) and slowly push it up again.
• Make sure that the front knee is stabilized so that it does not bend inwards or outwards.
• Do not straighten your knees in an upright position, but keep them slightly bent.
• Move downwards and not forwards. The front knee remains behind the front toe.
• If you have balance problems, hold on to a stable object with your hands.
• 3 sets of 8 - 12 repetitions per foot.
• Perform 2 - 3 × weekly.