Achilles Tendonitis Stretches

The achilles tendon is the strongest tendon in the body and connects the heel to the lower leg muscles. This makes the tendon responsible for bearing the entire weight of the body and enables a person to walk, run, sprint, jump and stand. The action that a person carries out determines the pressure and weight that is exerted on the achilles tendon and that is the reason why there is a chance of a major injury happening to this particular tendon than any other tendon in the body. This is especially true of runners and athletes. Needless to say, this injury can cause severe pain. That is why incorporating specialized stretches in your routine becomes necessary so that the condition of the leg can be restored.

Stretches for Achilles Tendonitis

Along with doing some achilles tendonitis stretches, there needs to be a focus placed on some calf stretches as well, because this tendon is connected to the calf muscles and a working of the calf muscles automatically stretches and therefore helps the achilles tendon.

Warm Up
A warm up session prior to carrying out the stretches is an absolute must. Without a warm up the muscles cannot stretch and it causes injuries. Brisk walking and other warm up exercises like hand, leg and neck stretches prepare the overall body for the exercise routine that is to follow.

Hamstring Stretch # 1
Start off with a simple achilles tendon exercise. Lie on your back on a flat surface and bend your knees. Now lift the legs and bring the bend knees to rest just above your chest. Stay in this position for 10 seconds. Do 3 sets of this.

Hamstring Stretch # 2
Stand straight with both legs stretched out. Then while keeping the right foot absolutely straight, lift the left foot and place it over a stool. The proceed to bend at the waist and move your head towards the leg. Go down as much as you can, if possible touch your head to your foot and stay in that position for 10 seconds. Then do the same with the left foot. Repeat 10 times on both sides.

Push Up
This is a great one for the achilles tendon pain. Stand against a wall and place both palms flat against it with a shoulder length distance between both arms. Then extend one foot to the back while the other is in place. The foot that is taken to the back needs to be bent at the knees and the heel has to be placed firmly on the ground. Now exert pressure onto the wall, like you're trying to push it away, do this until you feel a stretch in the leg. Go a little lower and you'll feel the stretch further. Stay in this position for 30 seconds and then repeat the routine on the other leg. Do this 2 - 3 times on both sides.

Calf Stretch
Here is a really effective calf muscle exercise. This is a great way to stretch out and strengthen the calf muscles as well as the achilles tendon. Simply stand straight and then raise yourself by putting pressure on the calves. You'll feel a strong pull and slight muscle pain (a very good thing). Make sure that you take it slow and do not push the exercise or it can cause a pull.

These were some of the best stretches that you should be including in your schedule, even if you haven't suffered an injury. It is important to keep the achilles tendon in good shape because of the important role it plays. All the best and take care of yourself.