There are a number of conditions and locations for tendonitis in the lower leg, ankles, and feet. You did not mention a specific tendonitis issue, so my advice is focused on the most common type experienced by backpackers, walkers and trekkers. It involves the large Achilles tendon at the back of the foot leading to the calf.
There are two common causes:
- Constant rubbing or pressure against the tendon
- Stiffness and tightness of the tendon and lower leg muscles with a sudden and repetitive increase of exercise.
The first cause mostly involves the upper collar of the shoe pressing against the tendon. If the footwear is well above the ankle, the pressure may also come from the back of the boot as it flexes with each step. This can create a severe irritation to the tendon which results in swelling and tenderness as the tendon reacts to the pressure.
Eliminating or reducing that pressure will alleviate the tendonitis.
The second cause often goes hand-in-hand with lack of preparation. For this type of tendonitis, a routine of stretching to loosen the calf muscle and increase the flexibility to the tendon is the primary method of prevention.
It is also important to stretch this area prior to walking each morning.
Stretches and Exercises
Heel Drops
This will help to strengthen the Achilles tendon.
- Stand on the very bottom step or platform.
- Position your toes and the balls of your feet so that they rest on the step. Your heels will hang over the edge of the step.
- Gently and slowly lower your heels toward the ground. When you feel the stretching in your heels and in your calf muscles, stop and hold this position for a few seconds.
- Slowly your heels back up.
- Start out doing this 10 to 20 times. As you build flexibility and strength, increase the number of repetitions.
- If you need help with balance, hold onto a railing or other nearby surface.
Walking Calf Raises
Walking calf raises can help to strengthen your calves as well as the tendons.
- Do this exercise barefoot.
- Raise up onto your toes and begin walking. While you are walking, you should feel a stretch in your calf muscles.
Start with 15 steps.
As you gain confidence at performing this exercise, increase the number of steps each day until you are able to take 100 steps walking just on your toes.
Be patient!!! It can take time to reach this goal.
Towel Stretch
- Sit with one leg straight out in front of you.
- With a towel that is long enough, place the towel around the ball of your foot while grasping the ends in each of your hands.
- Gently pull the ends of the towel toward you until you feel a gentle stretch in the back of your calf. Hold the stretch for 40 seconds. Repeat with your left leg.
Wall Stretch
This one is a bit difficult to explain. It is easier to see how it's done rather than to describe it. I tracked down
this YouTube video to provide a demonstration of this type of exercise.