The Achilles tendon is a thick cord of tissue that attaches the calf muscle to the heel. It functions to lift the heel off the ground during walking and running. According to the American Academy of Orthopaedic Surgeons, the Achilles tendon is the most frequently ruptured tendon, and both professional and weekend athletes can suffer from Achilles tendinitis, a common overuse injury and inflammation of the tendon. Achilles tendinitis is often caused by a rapid increase in exercise, running up hills, or an activity that requires sudden contractions, such as racquetball. Achilles tendinitis often responds well to rest, stretching and exercise. Occasionally, shoe inserts, or orthotics, are appropriate and can be prescribed by an orthopedist or podiatrist. Persons with persistent pain in the Achilles should see a physician before continuing an exercise program.
Wall Stretch
The Mayo Clinic recommends that while rest is important, keeping the Achilles moving with frequent, gentle, stretching will keep the area flexible. Stand leaning into a wall, with the affected leg straight behind and the other leg bent at the knee, as if you were pushing a car. Make sure that your toes are pointing straight ahead and the knee of the affected leg is not bent. Hold this stretch for 30 seconds. You should feel a stretch in the back of your calf. Repeat this stretch with a slight bend in the affected leg. You will notice the stretch is still in the calf, but in a slightly different location.
Stair Stretch
Stand on the edge of a step, with the heels of both feet hanging over the edge. Hold onto the railing for balance and slowly lower your heels until you feel a stretch in the calf muscles. Hold this stretch for 15 seconds. Lift up onto your toes and then slowly lower again, a total of three to five times.
Heel Lifts
Stand with your feet comfortably hip-width apart. Rise up onto your toes and slowly lower back to the starting position. Rise back up again before you rest your heels on the floor, repeating 25 times. You can add hand weights to make this more challenging.
Single Leg Stand
Balancing on the affected foot will not only strengthen all of the lower leg muscles, it will also teach your muscles to react quickly to outside stimuli. This is an extremely important component of rehab for athletes. Balance on the affected leg, with the knee slightly bent and hold for as long as you can, before losing your balance. If you can balance for one minute, make if more difficult by adding any of the following: close your eyes, stand on a large sponge or a cushion, play catch with a partner.
