The Achilles tendon, the largest tendon in the human body, connects the calf muscles to the heel bone in the foot. Runners and athletes often experience Achilles tendonitis and other injuries associated with overuse. Performing stretching and strength-training exercises regularly can help you avoid Achilles tendon injuries as well as other common conditions such as shin splints. Stretch every morning as well as before and after exercise, and perform strength training on at least two days each week.
Upper Calf Stretch
Stretching your upper calf muscles helps to support the Achilles tendons. To stretch your upper calf, stand facing a wall and place one foot near the wall and the other foot behind you. Lean forward with your hands against the wall and keep the back leg straight. Keep both heels flat on the ground. You should feel the stretch in the upper calf of your back leg.
Lower Calf Stretch
Stretch your lower calf and Achilles tendon with a similar standing stretch. Face a wall and place one foot near the wall and the other foot behind you. Lean forward with your hands against the wall and keep both heels flat on the ground. Bend the knee of your back leg slightly so that you feel the stretch in your lower calf. You can also stretch your lower calf and Achilles tendon by placing the ball of one foot on a stair and then lowering the heel while leaning forward.
Calf Raises
Strengthen the calf muscles and the Achilles tendon with calf raises. You can perform these exercises anywhere. Try doing a set while you wait for a train or elevator, or while you brush your teeth. Rise up on your toes and then slowly bring your heels back to the ground. Repeat this simple exercise in sets of 10.
