Strenghtening Achilles tendon @home .
I've twisted my ankle once, it was terribly bad, I was immobilized for many month (lack of proper rehabilitation made it worse, in my country of origin you get only 'necessary' medical services from state, and rehabilitation is not considered 'necessary', no words...).
Last week, I've placed my food false when going downhill, it was a short pain, but nothing more, so I've got luck this time, however my ankle is slightly swelled so some damage was done.
It makes me worry. Apparently my stabilizing muscles are too week, I have too little coordination and I'm not enough stretched. I need some exercises to strengthen this part of my body, which appears to be my Achilles heel...
What exercises can target that tendon to make it more resistant, as well as strengthen stabilizing muscles around it? I've found out many warm-up exercises, but after long uphill, I was certainly more than warm-upped. The best exercises are those that can be done at home and don't require special (big) equipment...
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