According to the textbook, "Essentials of Anatomy and Physiology," the Achilles tendon is a fibrous band of tissue which connects the lower leg calf muscles to the heel of the ankle. The Achilles tendon is the thickest and strongest tendon in the body, and is responsible for contracting the calf muscle to ensure walking, standing on the toes, running and jumping. Achilles tendon workouts focus on strengthening and stretching the tendon.
Eccentric Knee Squat
Eccentric knee squats are done using a wall, and are meant to mimic the pronation of your ankle and Achilles tendon when walking or running. Begin by facing a wall with your feet hip-width apart and your toes a few inches away from the wall. Bend your knees until they lightly touch the wall and reach a 90-degree angle. After returning to standing, squat down again, but this time move your knees to the right. This movement pronates the left ankle, as it would during walking or running. Return to standing and squat again, this time moving your knees to the left and pronating your right ankle. "This is a nice simple move that really strengthens the leg muscles but also stretches the Achilles tendon," says American College of Sports Medicine certified personal trainer Shelby Young. "This is exactly the type of exercise you want to do for the Achilles tendon."
Eccentric Knee Reach
This exercise is designed to stretch and strengthen the calf and Achilles tendon in all planes: forward, right and left. Begin standing on just your right foot, balancing about a foot away from the wall. Keep your left leg bent at the knee, with your left foot behind you and your left shin parallel to the floor. Bring your left knee towards the wall, leaning your torso back to stay relatively straight above your right leg. Return to starting position, this time coming forward with the left knee and bringing it to the right. Return to the starting position and move the left knee towards the wall while moving it towards the right. Complete the straight-left-right motion on the left knee, then move to the right knee while balancing on the left foot.
Eccentric Toe Reach
The eccentric toe reach is similar to the eccentric knee reach, except the leg which is off the ground is relatively straight rather than having a bent knee. Begin standing away from the wall, balancing on your right foot and extend your left leg out in front of you to lightly touch your left toes to the wall. Return to starting position and extend your left leg out towards the right; then complete the movement with your left toes towards the left. Plant your left foot on the ground, lift the right leg and complete the straight-right-left sequence on the other side.
References
- "Essentials of Anatomy and Physiology, Fifth Edition"; Valerie C. Scanlon, Tina Sanders; 2007
- Shelby Young; ACSM certified Athletic Performance Specialist; Hampshire Hills Sports and Fitness Club; Milford, NH
