Recovery - Cross Friction Massage
Exercise to heal Achilles tendonitis at home: Apply gentle side-to-side massage movements across the Achilles tendon to improve tissue mobility and circulation.
Coaching points
- Use gentle pressure initially.
- Massage across the tendon rather than along it.
- Keep movements controlled.
- Avoid excessive pain.
Common mistakes
- Applying too much pressure.
- Massaging too aggressively.
- Moving too quickly.
- Ignoring pain signals.
Action video
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Difficulty
Beginner
Duration
120 seconds
Repetitions
1 × 2 sets
Touches
0
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