Leg exercises

[Derrick241]

It has been a really long time since I have been here

Last time I had a really bad problem with my achilles tendon, it was pure agony walking

I went to a physio when I got back and had lots of massage and was dosed up with pain killers

(which dont really cure the problem, just covers the pain)

I was on a trip in africa, and yup we are going again

The last thing I want is a repition of it, so I have been doing a fair (okay, lots) of leg exercises

Squats 100k+, heel raises with weights, leg press with heavy weights, leg extentions with weights

Lots of stretching

Can anyone add anthing to any of the exercises I am doing ?

There will be lots of walking on this trip with an estimated of 40 miles a day over varied terrain and definately up a few hills

The whole will is estimated to last 8-9 months

Thanks for any replies

Similar Threads:

• Unexplained Leg Pain in Left Leg
• weber C still non weight bearing leg muscle exercises?
• Stiff leg after left leg taken out of 6 week cast from broken femur / knee / foot
• Exercises
• Leg exercises post fracture

[toddchaney]

To strengthen the hamstring muscles, knee curl can be the best exercise. You can do it in conjunction with knee extension to make walking and climbing easier.

[Derrick241]

Thanks, I have been doing both of these exercises
Anything to help strengthen the Achilles tendon ?

[Fyzzio]

Don't know whether you can strengthen the tendon, but you can strengthen the calf muscle: stand with the balls of your feet on the edge of a step (as if climbing upstairs). Allow heels to drop - then push up slowly, hold and relax slowly. The stronger you get, the more weight you can add, i.e. use a barbell and weights.
Simple and effective.

[Derrick241]

Thanks, I have been doing squats and these exercises

It does seem I have been doing all the right things

With the calf exercises, I have been stacking weights and then dropping my heels and then coming up on my toes, 3-4 sets, 10-12 reps

Leg raises with 75-85 kilos, and about the same with hamstring exercises

I have also been doing as much stretching exercises asI can (ham strings, thigh muscles)

I guess it will be up to luck now, done pretty much all I can do now (been doing all these exercises for 3-4 months

Plus plenty of walking up inclines, long slow slopes that never seem to end

I will be wearing boots most of the time I am walking, but I daresay sandals will be worn at some point

Thanks very Fyzzio, your advice has been appreciated

[toddchaney]

You can go through this link for exercises to strengthen the achilles tendon

Exercises to Strengthen the Achilles Tendon | LIVESTRONG.COM

[Derrick241]

You can go through this link for exercises to strengthen the achilles tendon

Exercises to Strengthen the Achilles Tendon | LIVESTRONG.COM

Thanks, I'll also try the stretching exercise as well

I can do that anywhere on my trip

Thanks, again