The Achilles tendon is a band of tissue that connects calf muscles to your heel bone at the back of your lower leg. According to the MayoClinic.com, injuries to the Achilles tendon often occur from sport related activities or overuse. Strengthening your Achilles tendon can help you avoid injuries and,often, strengthening the Achilles goes hand in hand with strengthening your calves.
Seated Calf Raise
The seated calf raise does not require you to support your body weight so it is considered a gentle exercise and safe for beginners according to the Sports Injury Clinic. Sit on a chair with your feet flat on the floor and then raise up on your tip toes as high as you can to pull your heels off the floor. Return to the starting position. The Sports Injury Clinic advises you to complete two sets of 10 repetitions each to start and then increasing as you feel comfortable. Advanced users can add weights on the thighs or ankles to make the move more challenging.
Standing Calf Raise
The standing calf raise requires you to support your body weight so it is more difficult than the seated version. Stand on the edge of a step with your toes on the step and your heels dangling off as low as you can let them go. Start the move by raising up as high as you can go on your tip toes and then lower and return to the starting position. The Sports Injury Clinic says that you should start slow and build up to two to three sets of 15 repetitions each. Advanced users can tweak the exercise by holding at the top of the move and/or by adding weighted resistance.
Resistance Band Flex
Using a resistance band can help increase the strength and range of motion in the Achilles tendon. Put a resistance band around your foot and sit with your leg completely extended. Pull the band to apply resistance as you flex your foot away from you as far as you can. The Sports Injury Clinic advises to start with two sets of 10 repetitions each and build up to more as the move gets easier.
Heel Walking and Reverse Raises
The anterior tibialis is a muscle on the front of your lower leg that is opposite the calf muscle. According to Dr. Dick Travisano, the anterior tibialis is prone to fatigue and this can lead to injuries and over-pronation which can be a cause for Achilles tendon problems. You can strengthen the anterior tibialis and help stretch the calf and Achilles at the same time. Reverse raises can be performed sitting or standing and both strengthen the anterior tibialis. Stand or sit on a step or level surface. Keep your heels on the ground and flex your ankles, pushing your toes as high as you can. Put your feet down an inch or less toward the floor and lit them up again. In addition, Dr. Travisano recommends walking on your heels for about 25 yards after workouts to strengthen the anterior tibialis.
