The Achilles tendon is named after the warrior Achilles who was said to be invincible everywhere but the back of his ankle. The Achilles tendon connects the calf muscles to the heel. This tendon is certainly not invincible and can even tear or rupture if you put too much stress on it. Stretches won't help a torn tendon, but conditions that physical therapists do treat with stretching include Achilles tendinosis, Achilles tendonitis, Achilles tenosynovitis and tennis leg.
Stretching as Part of a Program
Stretching is one of five components in an Achilles tendon rehabilitation program. Relative rest, ice, eccentric strengthening exercises and treatments performed by physical therapists, such as ultrasound, electrical stimulation and laser photostimulation make up a program, along with stretching exercises. Relative rest means that you shouldn't become a coach potato but instead do exercises such as swimming or moderate cycling that are gentle on the Achilles. Cycling can also be used as a warm-up before stretching. Aim to stretch the calves 20 minutes daily.
Standing Gastrocnemius Stretch
Chances are you already do the standing gastrocnemius stretch but might think of it as just a calf stretch. This stretch lengthens the larger of the two calf muscles. By stretching the calves, you stretch the Achilles tendon. To perform this stretch, stand with your arms straight and palms flat on a wall. Step your right leg back and left foot forward until it is near the wall. With both heels firmly on the ground and your back straight, bend your left knee. Step back farther if you cannot feel your right calf stretching. Switch legs.
Standing Soleus Stretch
The standing soleus stretch lengthens the Achilles tendon by targeting the soleus calf muscle. The soleus is smaller than the gastrocnemius and is actually found underneath it, as in closer to the shin bone. To perform this stretch, stand facing the wall with your left foot forward and right foot back, the left knee bent. Then, bend the right knee without lifting the heel until you feel a stretch in the calf. Switch legs.
Lying Soleus and Gastrocnemius Stretches
Instead of standing up to stretch, which might be painful, you can also stretch both calf muscles lying down. You'll need a belt, jump rope or yoga strap though. To stretch the gastrocnemius muscle this way, lie on your back and bring your right leg perpendicular to the ground. Pull the toes toward you using a strap. Switch legs. To stretch the soleus, bend the knee and then pull the toes toward you.
