Achilles exercises strengthen the Achilles tendon and calf muscles. They also prevent tendonitis in the Achilles. The Achilles tendon is what connects the heel to the gastrocnemius. The gastrocnemius is the largest muscle of the calf. The heel is also called a calcaneus, which is why the Achilles tendon is sometimes known as the calcaneal tendon. Stretching exercises should also be done along with strengthening exercises.
Seated Calf Raise
The seated calf raise is an easy exercise, but it is important for building Achilles tendon strength because the tendon is in a stretched position while being strengthened because your knees are bent as you sit. The seated calf raise also strengthens the soleus muscle of the calf. All you need for this exercise is a chair, but if the exercise feels too easy you can add weight by placing a dumbbell on top of each thigh or a barbell across your lap. To do the exercise, sit in a chair with your knees bent and feet on the floor and then lift onto the balls of your feet. Then, lower the heels back to the floor.
Walking Calf Raise
The walking calf raise is another Achilles tendon strengthening exercise. As your calf muscle contracts, it lifts your heel via the Achilles tendon. This action is done when you walk regularly. Doing full calf raises as you walk takes this exercise to a more effective level because you are using a wider range of motion. To do walking calf raises, stand with your feet together. Perform a straight-leg calf raise by lifting onto the ball of your right foot. Pick your right foot up off the floor and step forward with your left foot, touching your left heel and then toes to the floor. Rise onto the ball of your left foot and step forward with your right, heel first then toe. Continue alternating as you walk forward.
Dynamic Achilles Stretch
The dynamic Achilles stretch is a multi-part stretch for the calf and Achilles tendon. You perform this stretch on one leg at a time and hold each section for a designated length of time. To begin, place your hands on a wall for balance and stand on your left leg. Bend your right knee and hold your leg off the floor and toward the wall. Lean forward, bending your arms if you need to, until you feel a stretch in your tendon where it attaches to your heel. Hold for 20 seconds and then roll your ankle inward so that the arch of your foot flattens. Hold for 10 seconds and then roll your ankle outward, lifting your arch for 10 seconds. Next, lean to the right without moving your foot. Hold that for 20 seconds and then bring your right leg in front of your left without touching the ground and lean to the left. Hold the last part for another 20 seconds and then repeat on the right leg.
