Tendons are the fibrous tissue at the end of each muscle where it attaches to the bone. Your Achilles tendon is the largest tendon in your body, and attaches the calf muscle to the heel bone. The forces applied to the Achilles increase with such activities as running and jumping. Stretching your Achilles is essential in the avoidance of injury to this area.
Significance
Taking proper care of your Achilles is important in decreasing the incidence of injury, as well as increasing your ability to correctly perform activities. If you cannot properly pull your foot back into dorsi-flexion (pulling your toes toward you), you will be unable to maintain a proper stride. This can negatively affect your feet and ankles, as well as your knee, hip and back joints.
Function
Your Achilles works with the lower leg and calf muscles, allowing you to rise onto your toes. Your ability to walk, run and jump are directly related to the proper function of your Achilles tendon and calf musculature. The inability to push off, or move your ankle through its complete motion, due to a shortened or tight Achilles, would create a flat footed or shuffle type gait.
Injury Types
There are a variety of injuries that may occur to your Achilles, as well as the surrounding structures when you fail to adequately stretch. These include, but are not limited to; inflammation of the tendon and tendon sheath, inflammation of the bursa sac from the pressure created from the Achilles, arch and foot pain from improper biomechanics, and calf strain and pain. In extreme cases, you may experience an Achilles rupture, which is when the entire tendon detaches from the bone. According to the American Association of Orthopaedic Surgeons, "The Achilles tendon is the largest tendon in the human body and can withstand forces of 1,000 pounds or more. but it is also the most frequently ruptured tendon."
Stretches
There are a variety of Achilles tendon and calf stretches. Your calf consists of two muscles, the gastrocnemius and the soleus. The gastroc crosses the knee and is stretched when your leg is straight. The soleus lies deep beneath the gastroc, and is only stretched when the knee is in a flexed position. Dropping your heel over the edge of a stair-step with your knee straight, and bent, will stretch the entire complex. A basic wall stretch can be done by leaning into the wall, while your heel remains flat on the floor. Each repetition should be held for a minimum of 10 seconds to get the best results.
Considerations
A good stretching program can help to eliminate potential problems, and can help you to return to normal function, post injury. If you experience continued or increased pain with stretching, you should seek the advice of a medical professional.
