Achilles Heel Pain Exercises

The Achilles tendon is the tendon that connects the calf muscle to the heel bone. This tendon is responsible for helping the foot flex, which allows you to rise up on your toes, run, jump and walk up and down stairs. When this tendon gets overused or strained from repetitive motions such as running or jumping, it can become inflamed and be quite painful, which can lead to tendonitis. Symptoms of tendonitis include stiffness or pain upon getting out of bed in the morning or when first starting to walk or run. This pain can decrease during activity once the muscles are warmed up, but it usually comes back afterward. To prevent Achilles tendonitis from happening or repeating itself, there are several exercises to strengthen this tendon. If you are currently recovering from tendonitis, you should wait until you are pain free, have full range of motion and have permission from your doctor or physical therapist to begin these exercises.

Balance and Reach with Knees

Stand on your right foot, one arm length from a wall. Bend your left leg at the knee and raise your calf until the shin is parallel to the ground. Maintain a straight posture, looking forward at all times. Then, while still balancing on your right foot, move your left knee slightly to the left, back to the center and then to the right. Bring your left foot down and repeat with the other side for four to six repetitions total. Balancing on one leg will strengthen your Achilles and surrounding muscles, and moving your other leg will further strengthen this area in side to side movements, not just forward motions.

Balance and Reach with Toes

Stand about 30 inches from a wall and balance on your right foot. Lift your left foot 2 inches off the ground with your toes facing forward, keeping your leg slightly in front of your body and relatively straight. Bend your right knee slightly and slowly move your left foot to the wall without bending that leg. Then, while still balancing on your right foot, move your left foot to the left, back to center and to the right. Then bring it down to the floor and repeat with the other side for four to six reps on each side.

Knee Squat

Stand facing a wall with your feet shoulder width apart. Your toes should be just a few inches from the wall. Keeping a straight posture and looking forward, gently bend your knees until they touch the wall and hold this position for 10 seconds. You will feel a slight stretch in the Achilles area. Stand back up, point both toes slightly to the left and bend your knees again until they touch the wall. Repeat by pointing both toes slightly to the right and complete four to six reps total.

Achilles Stretch

Begin by facing a wall, about an arm's distance away. Support your weight on your right foot, with your right knee slightly bent. Your left leg will remain loose and slightly off the ground. With your hands against the wall for support, gently swing your left leg forward and backward to imitate a running motion. After 20 seconds, roll your right foot slightly inward and then outward repeating the swinging motion with your left leg. Repeat on the other side for four to six reps on each side.