The Achilles tendon is the body's largest tendon, according to the American Academy of Orthopaedic Surgeons. It connects your calf muscle to your heel. You use your Achilles tendon every time you walk, run or jump. The Achilles tendon is designed to handle stress. However, it is prone to tendinitis and ruptures. Passive stretching exercises can help to strengthen the calf muscles and eliminate stress placed on your Achilles tendon.
Heel Drops
Starting position for heel drops is on the edge of a bottom step. Place the front half of your foot on the stair, letting your heel hang off the stair. Raise and lower your heel. Repeat this movement for 20 repetitions. You can complete this exercise one heel at a time or stretch both simultaneously.
Hand-to-Foot Stretch
A hand-to-foot stretch should be completed by sitting on the floor or on an exercise mat. With your legs bent, grab onto the soles of both feet. Straighten your legs out as far as possible. You should feel a stretch in your calf muscle. Move your legs out as far as you can without causing any discomfort. Relax for a few seconds and repeat one set of 10 repetitions of this exercise.
Towel Hamstring Stretch
Perform towel hamstring stretches while lying down on the floor or in bed. Roll a towel longways and wrap it around one foot. Hold both ends of the towel, one side in each hand. Slowly extend your leg. The towel will assist you in stretching your leg as far as you can. Hold this stretch for 20 seconds. Avoid lifting your neck up; if you need to, rest your head on a pillow. Keep your foot flexed. Repeat this exercise for one set of 10 repetitions for each leg.
Standing Calf Stretch
A standing calf stretch is completed with one leg extended backwards with your knee straight and your heel planted on the floor. Place the other leg in front with your knee bent. Face both feet toward the wall. To stretch your calf muscle and your heel, push your hips toward the wall, according to the American Academy of Orthopaedic Surgeons. When you feel a stretch, hold this pose for 10 seconds, then relax for a few seconds. Repeat this exercise for one set of 20 repetitions for each leg.
