The Achilles tendon attaches the bottom of the calf muscles to the heel. The Achilles tendon is one of the strongest in the human body, able to bear up to 12 times a person's body weight in a sprint or push-off according to terrain and speed, but nevertheless often is injured during sports or from overuse, according to Achillestendon.com. Exercises done before and after a workout can help protect your Achilles tendon from strain and injury.
Knee Squats
Stand in front of a wall with your feet placed about shoulder-distance apart, suggests SportsInjuryBulletin.com. Your toes should only be a few inches from the baseboard. Keeping the upper body straight and tall, slightly bend your knees while keeping your feet flat on the floor. Try to touch your knees to the wall without straining. You can adjust your distance from the wall as necessary. Hold that position for a few seconds and then return to your starting position. Bend again, this time pressing your knees slightly to the right. Hold, then return to starting position. Bend again, this time bending your knees toward the left.
Achilles Stretch
Stand facing a wall, with your toes about 12 to 18 inches from the base of the wall. Place your weight on your right foot with your right knee slightly bent. Hold your left leg bent up and away from the floor. Lean forward, placing your hands against the wall for support. Roll your right foot slightly outward, then slightly inward, holding each stretch position for about 10 seconds. With your foot planted firmly on the floor, lean toward the left. Hold for about 20 seconds and then lean toward your right, holding for another 20 seconds. Repeat this sequence on your left foot.
Seated Calf Raises
Sit in a chair, knees together. Lift your heels off the floor until you feel a slight contraction in your calf muscle. Hold this contraction for about 10 seconds and then lower your heels to the floor. Repeat this exercise about 2 times a day in sets of 10.
Single Calf Raises
Stand with the balls of your feet on a stair or aerobic step bench with your heels dropping slightly downward toward the floor. Lift your heels upward until you feel the stretch along the back of your calves. You may also perform this on one leg at a time. For example, place your left foot on the step, wrapping the back of your right foot behind your calf. Now lift your left heel upward, pause and then lower, allowing your heel to drop down to the floor again. Return to a neutral position and repeat on the other side.
