The Achilles tendon, the largest tendon in your body, anchors the muscles of your calf to the calcaneus bone of your heel. Your calf muscles and Achilles tendon naturally tighten with age and after exercise. PodiatryNetwork.com warns that when these muscles tighten up, there is limited range of motion at the ankle during walking and exercising, causing the foot joints to move in an abnormal fashion, eventually leading to a variety of foot problems. Keep your calves and Achilles stretched with simple stretching exercises.
Gastrocnemeus Stretch
The gastrocnemeus stretch targets the large superficial muscle of your calf. Stand 2 to 3 feet away from a wall and place your hands flat against the wall. Take a step forward with your left leg and bend your knee. Take a deep breath in. As you exhale, press your weight into your right heel, keeping your knee straight. Press into your heel until you feel a stretch in your right calf and Achilles tendon. Hold the stretch for 30 seconds and then repeat the stretch with your left leg.
Soleus Stretch
The soleus stretch isolates your smaller calf muscle that lies directly beneath your gastrocnemeus. Stand 2 to 3 feet away from a wall and place your hands flat against the wall. Take a step forward with your left leg and sink down 2 to 3 inches, bending both knees. Take a deep breath in. As you exhale, press into your right heel, keeping your knee bent, until you feel a stretch in your calf and Achilles tendon. Hold the stretch for 30 seconds and then repeat the exercise with your left leg.
Heel Drop
The heel drop exercise provides a deep stretch for both calf muscles and your Achilles tendon. Stand with only the ball of your foot on the edge of a stair. Ideally, you want to stand next to a wall or railing for support. With your knees straight, lower your heels until you feel your calves stretching. Hold the stretch for 30 seconds and then step completely onto the step and rest for five to 10 seconds. Return the balls of your feet to the edge of the step. With your knees bent, lower your heels until you feel a stretch. Hold the stretch for 30 seconds and then relax. Get an even deeper stretch by standing on only one leg at a time while performing a heel drop.
Pigeon Stretch
The pigeon stretch targets the medial portion of your calf muscles, providing a different angle to stretch your Achilles tendon. Stand 2 to 3 feet away from a wall with your legs hip-width apart. Turn your toes in and place your hands against the wall. Keeping your back, hips, and knees straight, lean into the wall until you feel a stretch. Hold here for 30 seconds and then relax.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- PodiatryNetwork.com: Calf Muscle Stretching
- Aches & Joints: Heel and Achilles Tendon Stretch
- American Academy of Orthopaedic Surgeons: Achilles Tendinitis
