A forward head posture is one of the most common postural issues in our modern society. With a forward stooping posture, you will put excessive recurring demands on your Achilles tendon while standing. The Achilles tendon connects the Gastrocnemius and Soleus muscles to the calcaneus bone. The function of the Achilles tendon is to aid the Gastrocnemius/Soleus in producing plantar flexion, hence it stops you from falling forward while standing with a forward stooped posture.
Over repetitive loading of the Achilles tendon can cause scar tissue in the Achilles tendon and it can lead to issues in the Plantar Fascia, or calf muscles.
Here is a good way to address scar tissue/stiffness in the Achilles tendon with a foam roller:
– Sit on the ground with your legs straight and the back of the ankle on top of the foam roller. Using your arms, press yourself up so that your buttocks are hovering over the ground.
– From the starting position, roll back and forth, using both a knee locked, and knees unlocked position.
– Focus on rolling from the top of your heel to midway up your lower leg. Roll for 30–60 seconds.
– To increase the pressure, try stacking one leg on top of the other and rolling only the bottom leg.
– To further increase pressure, actively pull them toward your shin, to place the Achilles tendon on a stretch. Alternatively, you can use a lacrosse ball to increase the pressure.