The Achilles tendon is the connective tissue that attaches your calf muscle complex to your heel bone. A strained Achilles tendon is a form of tendinitis, which can result from overuse related to sports, exercise or other physical strain. You can usually treat it at home with rest, ice, stretching and range of motion exercises — after proper diagnosis from your doctor. Left uncared for, a serious strain can develop into a tear that may require surgery to repair.
Seated Calf Stretch
Sit on the floor or on your bed with your legs stretched out in front of you. Place a yoga strap or a stretching band around the ball of one foot, holding one end in each hand. Gently flex your foot, drawing your toes toward your knee. Use the strap to hold the stretch steady, rather than to further flex your foot. You should feel the stretch from your calf down through your Achilles tendon. Hold it for 30 seconds and switch sides.
Knee-to-Chest Stretch
Sit on the floor with your back against the wall for support and your legs extended in front of you. Slide one heel in along the floor toward your buttocks. The arch and ball of your foot as well as your toes should be raised off the floor. Bring your heel as close to your bottom as you comfortably can. Hold the gentle stretch for 30 seconds before releasing to switch sides.
Achilles Wall Stretch
The wall stretch has the potential to go deeper than the seated stretch, so check with your doctor to make sure it’s suitable for you. Stand facing a wall. Place your hands, with your elbows straight, at about head-height. Bring one leg forward, bending the knee as you lean your body in toward the wall. Keep both heels on the floor and all 10 toes pointing toward the wall. Hold the stretch for 30 seconds before switching sides.
Ankle Pumps
Range of motion exercises for the ankle provide your Achilles tendons with easy stretches through movement. Sit in a chair with one foot flat on the floor. Lift the other foot a few inches. Bring your toes toward you and then reach them away from you, in a movement similar to stepping on a car's gas pedal and releasing it. Perform as many repetitions as suggested by your doctor. Repeat on the other side.
Ankle Alphabet
Stand with one foot flat on the floor, lifting the other up a couple of inches. Keep your leg completely straight. Use your raised foot to trace each letter of the alphabet in the air. Keep your leg as still as possible, allowing movement only in your foot and ankle. Repeat on the other side. As your Achilles tendon becomes stronger, you should be able to trace bigger letters with your foot.
Towel Foot Slide
Sit in a chair with both feet flat on the floor. Place the edge of a hand towel under the ball of one foot. Rotate the ball of that foot toward the outside of your body, using the towel to facilitate easy movement. Slide the ball of your foot back to its starting position, and then rotate it inward. Don’t take the movement beyond a gentle stretch. Switch sides. Perform as many repetitions as your doctor recommends.
References
- “Stretching: 30th Anniversary Edition”; Bob Anderson and Jean Anderson; 2010
- MayoClinic.com: Achilles Tendinitis — Lifestyle and Home Remedies
- Orthopaedic Specialists of North Carolina: Active Ankle & Foot Range of Motion Exercises
- row2k: Gastrocnemius, Soleus, & Achilles Tendon
