Hi Martin,
Welcome to your exercise page.
Feel free to jump on whenever you like to review your exercises and guides.
Cheers
Drew
Guide for Achilles Home Rehab /treatment
Heat Packs
- Place heat pack on ankle, leave on until cools to room temp
- Heat it up again
- Repeat
- Do this for 60 – 90 mins per day (where practical)
Supplements / natural herbs and spices that have excellent anti-inflammatory actions
I use this website to source the majority of my supplements. you can certainly find them cheaper, but the quality is very poor
- Tumeric capsules are fantastic – natural anti-inflammatories
- Include garlic in cooking where possible 2-4 cloves per day
- Good Quality Fish Oil
- Pineapple Juice – 1 tall glass a day
Exercises
Supine Abdominal Breathing and Brace
[wp_lightbox_prettyPhoto_video link=”http://www.youtube.com/watch?v=GLTCyQKcWG0″ width=”500″ height=”500″ description=”Supine Abdominal Breathing and Brace” source=”https://www.moveep.com/wp-content/uploads/2015/06/image10.jpg” title=”Supine Abdominal Breathing and Brace]
Floor Pelvic Tilts
[wp_lightbox_prettyPhoto_video link=”http://www.youtube.com/watch?v=T_V8uNFlfVI” width=”500″ height=”500″ description=”Floor Pelvic Tilts” source=”https://www.moveep.com/wp-content/uploads/2015/05/image9.jpg” title=”Floor Pelvic Tilts”]
Modified 4 point back release “cat”
[wp_lightbox_prettyPhoto_video link=”http://www.youtube.com/watch?v=5uSOfJPkaQU” width=”500″ height=”500″ description=”Modified 4 point back release” source=”https://www.moveep.com/wp-content/uploads/2015/06/image2.jpg” title=”Modified 4 point back release”]
90 – 90 Hip Bridge
[wp_lightbox_prettyPhoto_video link=”http://www.youtube.com/watch?v=wNGfx1c9-qc” width=”500″ height=”500″ description=”90 90 Hip Bridge” source=”https://www.moveep.com/wp-content/uploads/2015/06/image4.jpg” title=”90 90 Hip Bridge”]