All Those Who Fear Achilles Woes, Raise Those Heels

Question: What are some exercises to avoid injuring my Achilles tendons? I’m primarily a runner.

--Sarah

Glendale

Answer: You’re smart to do preventive maintenance--this type of injury can be very painful. If you’re nursing an old injury, get it checked out by your physician before doing any sports or exercise. Otherwise, try these Achilles-strengthening exercises:

1) Heel raise: Hold a dumbbell in one hand and brace against a wall with the other. Stand on a block or a step, with your heels several inches below your toes. Then raise one heel at a time.

2) Seated heel raise: Elevate your toes on a board or step so resistance is on the thighs. Do the same movement as in the preceding exercise.

3) Walk or run on your toes or in soft sand.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health and fitness consultant. To submit a fitness-related question, e-mail stephoakes@aol.com. She cannot respond to every query.