Exercises for Haglund's Deformity
An Achilles tendon bump also called Haglund's deformity, or "pump bump," often forms at the back of the heel near the Achilles tendon. Some types of shoes can be painful to wear, which can make activities like running and walking difficult. As a result of Haglund's deformity, there are several exercises and stretches that can help relieve the pain.
A Guide to Helping Haglund's Deformity
The Achilles tendon is usually the focus of exercises and stretches for Haglund's deformity. It is commonly this tendon that is irritated by Hagland's bump. It is possible to reduce pain by stretching your Achilles tendon, which will reduce how tightly it is pressed against the bump. Exercises to Help Haglund's Deformity
1. Heel raises while standing
Strengthening your calves and stretching your Achilles tendon are two benefits of this exercise.
First, balance your weight on the balls of your feet while standing on a flat or slightly raised surface.
Second step: Raise yourself to your toes and stay there for several seconds, then lower yourself back down.
You can repeat this as many times as you want as long as you are not in pain while doing it. Exercises require controlled motion, so make sure you are raising and lowering yourself slowly.
2. Stretching the calves
When you stretch your Achilles tendon, you can reduce pressure on your ankle's Haglund's bump and other sensitive areas.
The first step is to stand a little farther away from the wall than arm's length. Put your hands on the wall and lean forward.
The second step is to leave one foot where it is and step forward with the other foot. Keeping your back leg straight, lower your heels to the ground. Stretch your back foot by leaning forward further.
The third step is to hold the stretch for thirty seconds and then swap sides.
This process can be repeated five or six times a day. Bending your back knee may be necessary if necessary. When you feel a stretch in your back of your calf, it's more important to keep your heel on the floor than to keep your leg straight.
3. Stretches with towels
Achilles tendons are flexed deeper with this stretch.
The first step is to sit down on the ground and stretch out both legs in front of you.
The second step is to wrap a towel around your foot, holding either end in hand.
The third step involves pulling your foot's ball towards your body by gently pulling back on the towel. The back of your calf should feel stretched. Swap sides after thirty seconds.
This exercise can be repeated five or six times a day.
4. The heel drops
As you drop your heels, you strengthen your calf muscle and stretch your Achilles tendon.
The first step is to stand on a step and place one hand on the railing of the stairway. Put your weight on the balls of your feet as you slide backwards so your heels and middle of your foot are off the step.
The second step is to lift one leg into the air before you raise the other leg so that you are on your tip-toes.
The third step involves switching legs while you are on your toes. Put your heel down to return to a flat-footed position.
The next step is to repeat the process but switch legs.
For three sets per day, repeat this fifteen times.
5. The towel crunch
In addition to increasing general foot dexterity, this exercise reduces Achilles tendon tightness.
The first step is to sit in a chair with your heels on the edge of the towel while a towel is laid flat on the ground in front of you.
Using one foot, use your toes to grasp the towel and pull it toward you.
Repeat the exercise with your other foot until you run out of towel.
It is recommended that you do this three times per day.
Aspects of safety
If Haglund's deformity is ignored, it can sometimes cause bursitis or tendinitis. Make sure you pay attention to your symptoms when performing exercises for this condition. Symptoms of soreness or tightness in your ankles or heels that seem to be getting worse may indicate injury. Get in touch with your physician immediately and stop exercising. While your feet heal, you may need to take it slow.
You can contact our office at 949-588-8833, or visit our website at https://www.ocfootdoctor.com. Our offices are in Laguna Hills, Irvine, Mission Viejo, Aliso Viejo, Lake Forest, Foothill Ranch, and Costa Mesa.
📲 949-588-8833
🏢 24331 El Toro Rd, Suite 370 Laguna Woods CA 92637
🏢Irvine Medical Arts Building 113 Waterworks Way, Suite 250 Irvine, CA 92618
The information contained above is intended for general reference purposes only. It is not a substitute for professional medical advice or a medical exam. Always seek the advice of your physician or other qualified health professionals before starting any new treatment. Health information on this website MUST NOT be used to diagnose, treat, cure or prevent any disease without the supervision of your doctor.
- Share this Blog:
