Located at the base of the leg, the Achilles tendon connects the calf muscles--gastrocnemius and soleus--to the ankle. The Achilles tendon is susceptible to injury due to the extreme forces placed on it while performing everyday activities. Athletes, in particular, are prone to Achilles tendon injuries while running, jumping or landing. Performing exercises designed to strengthen and improve flexibility can prevent or treat Achilles tendon injuries.
Wall Stretch
The wall stretch is designed to dynamically stretch the Achilles tendon to improve flexibility and elasticity while running and jumping. To perform the wall stretch, stand and face a wall about three feet away. Put your arms straight out and lean against the wall. Put your weight on the right leg and rock forward into the wall until you feel a stretch in the calf and Achilles tendon while you keep the right foot flat on the floor. Hold the stretch for a total of 40 seconds and repeat with the left leg. Repeat for two reps on each leg. Adjust the initial position away from the wall based on the flexibility of the Achilles tendon.
Calf Raises
Calf raises are a common exercise for strength and conditioning programs, but they can also be used to strengthen the Achilles tendon for injury prevention or injury rehabilitation. To perform the basic calf raise, stand on a step or ledge with the heel hanging off the edge. Slowly lower the heels until you feel a stretch in the calf muscles and Achilles tendon. Reverse the downward movement by rising up onto your toes on the box. Repeat for 10 to 15 reps and two to three sets. Start with bodyweight calf raises and add weight with dumbbells as the strength and flexibility increases in the Achilles tendon.
Eccentric Knee Squat
The eccentric knee squat combines the two movements that are essential for strengthening the Achilles tendon: eccentric contractions and the squat. Eccentric contractions take place when the muscle elongates under tension and squats provide the base for all functional movement. For the eccentric knee squat, stand facing a wall with your feet shoulder-width apart. Keep your toes two inches from the wall and lower your hips by bending the knees without letting the knees touch the wall. Focus on getting the hips back and down while keeping the feet flat on the floor to prevent hitting the wall. Go down as far as possible and return to the starting position. Perform 10 to 15 reps and two to three sets.
