The Achilles tendon is a long band of tough, connective tissues that runs from your lower calves muscles to your heel. Many athletes and active individuals experience inflammation or pain in the tendon because the calves and tendon are overused, too tight or lack enough strength to support your foot and leg. Having proper range of motion and strength prevents you from getting injuries and improves athletic performance.
Functional Anatomy
The gastrocnemius muscle is the largest muscle in your calf that you can see and feel in the back of your lower leg. The soleus muscle lies beneath your gastrocnemius, and it provides the starting attachment point of the Achilles tendon. They work together with your leg and hip muscles to provide acceleration and deceleration of your body when you run or jump, according to Thomas Myers, author of "Anatomy Trains." The Achilles tendon attaches from the soleus to your heel bone. It serves as a shock absorber, stabilizes the ankle and helps flex the foot up and down.
Types of Stretches
Static stretching is holding a stretch to your calves and Achilles tendon for a period of time, usually about 30 seconds, explains hysical therapist Chris Frederick, co-author of "Stretch to Win." Dynamic stretching is moving your ankle, calves and leg joints to their full range of motion.
Benefits
Each stretching technique has its own benefits. Static stretching reduces neural stimulation to your calves. This increase the length of the muscles and stimulation of the tibialis muscles in the front part of your lower leg. You should use this technique to cool your body down and relax the muscles, Frederick recommends. Dynamic stretching increase muscle, tendon and tissue extensibility as you move the joint and muscles in their full mobility. It also increase body temperature and prepares your body for the upcoming activity or exercise. Frederick suggests you perform dynamic flexibility as a warm-up.
Sample Stretches
A sample static stretch is the heel drop, in which you stand at the edge of a step on a staircase on the balls of your feet. Hold onto the rail, and stand tall to maintain your posture and balance. Let your heels drop over the step, and tighten your buttocks. Hold the stretch for 30 seconds.
A sample dynamic stretch is the half lunge, in which you stand with your left leg about 6 inches in front of your right. Bend both knees, and lower your body as much as you can while keeping your heels on the ground. You should feel a stretch in your Achilles tendon and soleus. Hold the stretch for two to three seconds, and stand up. Do 10 reps, switch legs, and do another 10 reps.
Warning
Do not overstretch your Achilles tendon; tendons are not as flexible as muscles, and overstretching can cause your tendon to either tear or lock itself in its new length. If this happens, the only way to regain normal length and range of motion is through surgery and physical therapy, according to Susan Hall, author of "Basic Biomechanics."
References
- "Basic Biomechanics"; Susan Hall; 2003
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Anatomy Trains"; Thomas Myers; 2008
