The Achilles tendon, or the muscle that connects the calf to the heel, is located at the rear of the bottom half of your leg. The tendon allows you to point your foot downward, making you able to run and jump. The Achilles tendon is the strongest tendon in the body, able to withstand a force of 1,000 pounds without tearing, states The Stretching Institute. However, this tendon ruptures more often than any other tendon because of the stress placed on it through sports or running. Along with other treatments, stretches can help heal the ruptures caused from repetitive stress and strengthen the tendon to prevent further injury.
Warm-up
As with all physical exercise, warm up before performing any stretching. Warm-ups are essential, as they prepare your muscles for activity and increase your flexibility. You can do this via a brisk walk, a ride on a bicycle or stationary bicycle, or a gentle jog. Warm up until you start to sweat.
Wall Stretch
To start, stand in front of a wall. Place your feet hip-width apart and pointing forward. Your heels should be down. Place the right leg slanted back so that your body makes an inverted "Y" shape. You'll keep your hands on the wall for the duration of the exercise, as it provides balance and support. Next, keeping both feet firmly on the ground, gently bend the right leg at the knee until you feel a slight pull in the Achilles tendon. Hold this position for 20 to 30 seconds. You'll bend your left leg a little during this procedure. Gently lift the leg back into the starting position. Perform the same stretch using the left leg. Perform one set of four to eight repetitions a day for five to seven days out of the week, advises the McKinley Health Center.
Resistance Stretch
This gentle stretch requires a resistance band and a bench or chair. To start, place one loop of the resistance band around your right foot and hold the other end of the band with your hand. Point this foot forward as you apply resistance using the portion of the band you're holding. Repeat this stretch using the left leg. Perform two sets of 10 repetitions a day, gradually increasing to three sets of 20 repetitions.
Considerations
Discontinue your routine and contact a physician if you experience swelling in the heel, limping while walking, or shooting pain when at rest. Pay attention also to a dent in the tendon, as this could signal a tear, or a fever accompanied by red, hot toes and feet, as this may indicate an infection. If you are stretching to alleviate Achilles tendon pain, discontinue this self-care and consult your physician if the pain lasts longer than two to three weeks.
