The largest tendon in the body, the Achilles tendon connects the calf muscles to the heel. According to the American Academy of Orthopedic Surgeons, injury to your Achilles tendon generally occurs when you overtrain or do not condition the tendon and surrounding muscles, wear inadequate footwear, do not warm up and stretch or have biomechanical issues, such as flat feet, high arches or spinal misalignment. Two main injuries are associated with the Achilles tendon: tendonitis, which is inflammation caused by excessive use, and tendon rupture, a tear or complete snap brought on by unexpected or sudden force. Flexibility and strengthening exercises for the Achilles tendon, as well as strengthening of the calf muscles and the anterior muscles of your shin, are solid ways to avoid Achilles tendon injuries.
Isometric Force Exercise and Toe Press
This is a strength-building exercise that warms up the muscles followed by a flexibility stretch. The exercise uses isometrics to work muscles without moving joints or straining the Achilles tendon. Sit in a chair facing the wall and put the ball of your foot directly against the wall. Push against the wall with your foot and, at the same time, restrict the ankle from moving. The muscles in your leg contract, but the joints stay stationary. You can pull up or push straight, down, left or right.
For the flexbility stretch, go to a stair or platform and hold onto a rail or bannister. Drop the heel off the stair--all but one-quarter of the foot--and let the foot stretch the Achilles tendon and calf. Press up on the toes to lift the heels and then once again lower the heel. Repeat until you have achieved your rep goal.
Wall Push-Up
The wall push-up is a great flexibility exercise to stretch the Achilles tendon and calf muscles directly. Stand facing the wall with your feet hip-width apart, bring one leg forward, knee bent and the other leg stays straight. Keep both feet flat on the floor with your toes pointed straight. Place your hands palms down and shoulder-width apart on the wall. Lower the upper body towards the wall as though you were performing a push-up and hold for eight to 10 seconds. Return to the starting position and switch legs. Repeat until you have achieved your rep goal.
Towel Drop/Pick-Up
You will need a small hand towel for this flexibility exercise. Stand with your back against the wall with your feet hip-width apart and flat on the floor. Drop the towel in front of your feet. Put your hands are at your side and place your palms against the wall. Pick the towel up by extending the foot outward and grabbing it with your toes. Then flex the foot and bring the thigh just slightly higher than parallel to the floor; keep the foot flexed and drop the towel to the ground. Once again, extend the foot and repeat until you have achieved your rep goal and then switch legs.
References
- AchillesTendon: Everything about Achilles Tendons
- American Academy of Orthopedic Surgeons: Achilles Tendonitis
- American Chiropractic Association Rehab Council: Rehab of the Achilles Tendon: K.D. Christensen, DC, CCSP, DACRB
- American Academy of Podiatric Sports Medicine: Running and Your Feet: The Importance of Stretching
