Achilles Tendon Stretches

In the calf portion of the leg there are two major muscles - the gastrocnemius, and soleus. These two muscles produce the power to push the foot or help to move the toes up. These two muscles are connected by the large Achilles tendon. Overuse of Achilles tendon causes inflammation of the Achilles tendon which is called Achilles tendonitis and in extreme conditions, stress on the tendon causes rupture. To prevent such injuries, regular stretches are necessary.

Achilles Tendon Stretching Using Wall
This is the best stretching exercise for Achilles tendon, which also helps to stretch the calves.

• To perform this exercise stand straight facing a wall.
• Place your right foot on the wall and keep your toes up.
• Keep your right ankle flexed, and move your body forward.
• You will feel a stretching sensation in your Achilles tendon area.
• Maintain this position for a slow count of 10 and return to normal position.
• Keep breathing slowly, when counting till 10.
• Repeat the steps for the left foot.

Hamstring Stretch for Achilles Tendon
This is an easy to perform exercise among Achilles tendon stretches and also helps greatly to stretch calf muscles.

• Sit on a chair and keep your knees and bent, and both feet flat on the ground.
• Move your right leg forward and place the right heel on the ground.
• Keep your right ankle relaxed.
• Move your body from the hips forward, with your back straight.
• You will feel the stretch in your lower right leg.
• Hold the posture for a count of 20 seconds and return to the normal position.
• Repeat the above steps for your left leg.

Controlled Achilles Tendon Stretching Using Towel
This stretching exercise is among the many effective Achilles tendonitis exercises, as one can control the amount of the stretch by using a towel in this workout.

• Place a mat on the floor and sit on it, with your left leg outstretched in front of you.
• Wrap the middle of the towel on the left leg and hold the ends in your hands.
• Pull the towel towards you and keep your left leg straight.
• You will feel a gentle stretching sensation. Maintain this posture for 20 seconds and release.
• Repeat the above steps for the other leg.

Prevention Tips for Achilles Tendon Injury

• Avoid excessive physical activities which put stress on your Achilles tendon, like running up a hill or jumping.
• If you experience any pain sensation while exercising you should rest.
• If one form of exercise causes pain or stress, then switch to another one.
• Maintaining proper weight according to your height will help.
• Wear proper fitting shoes, which have cushioning for the heels are essential to avoid energy.
• Calf muscle exercises greatly help in preventing Achilles tendon damage.

For treatment of Achilles tendon injuries, applying ice and anti-inflammatory drugs are recommended. A person is also given physical therapy, and advised rest when suffering from Achilles tendon injury. However, to prevent occurrence or recurrence of the Achilles tendon injury, one needs to follow the above stretches and the prevention tips.