Girls' beautiful Achilles tendon

Heel tendon refers to a thick, strong and taut tendon between the heel and the calf. The Achilles tendon is about 15 cm long and is the thickest tendon in the body. It is formed by the ligaments of the triceps surae (soleus, internal and external gastrocnemius) about 15 cm above the heel. So, how can girls develop beautiful and healthy heels?

Sensitive heels need to persist in doing heel raise training. When standing up, place the front of your foot on a step about five centimeters high with your heel touching the ground; hook the heel of your standing leg with the sole of your other foot; hold the barbell with both hands or one hand and let it hang at your side. Then use the back of your calf to push your heel up. Until the soles of your feet are straight, lift your waist and tighten your muscles; then slowly learn to lower yourself without your heels touching the ground. Do thirty to fifty times in a set, and do two to three sets each time. You can also sit down to do heel raises; the method is the same, but the weight is placed on the knee joint.

It should be noted that the body should be kept balanced and not shake when doing it. Keep your foot as straight as possible. If you cannot bear weight, you can use your hands to hold onto a fixed object to maintain balance. The pace should be slow and sufficient.

Bottle stepping exercise can also effectively exercise heel health; maintain a sitting position, place a beer bottle flat on the ground, step on it and roll it over, with your heel touching the ground when rolling forward and your heel touching the ground when rolling back, and repeat this process. This process can quickly restore the function of the heel and can be used for recovery training.

There is also a kind of training called standing on the curb; stand on the curb (the piece of road that protrudes from the road, also called the curb stone) with the front feet of both feet, and lift your heels up and hang in the air. Stay in the same flow for a while and then release the pressure, repeat several times. Doing this gradually can lengthen the heels and strengthen the muscles, significantly improving and enhancing their function.