The Achilles tendon, also called the calcaneal tendon, is the largest tendon in your body, and attaches your calf to your heel. It is integral in helping you perform activities such as jogging and jumping. Because it is used so often, however, the tendon is prone to painful conditions such as tendinitis. Combining some exercises with home care may reduce the discomfort and help get you back to performing your daily activities.
Achilles Tendon Stretch
To stretch your Achilles tendon, stand up with your right leg slightly bent in front of your body and your left leg extended behind your body, keeping both heels flat on the ground. Lower your hips down and slightly bend your left knee. Feel a slight stretching at the back portion of your ankle; hold it for 10 seconds and repeat on the other side. Repeat the process twice per side.
Straight and Bent Knee Calf Stretches
Stretching your calves can help reduce Achilles tendon pain since the muscle is attached to the tendon. Stand facing a wall with your toes pointed at the wall. Extend your arms and lean forward, both hands against the wall, resting your body weight on them. Keep both heels in contact with the floor. Leaning forward should cause you to feel a light stretch in the upper calves. If you don't feel any stretching, stand another foot farther back and lean forward again. In the same position against the wall, slightly flex both knees and ankles forward while keeping the heel on the floor. This should cause you to feel a stretch in your lower calf muscles. Hold each stretch for 10 seconds and repeat 10 to 20 times for each foot.
Bilateral Heel Drop
While standing at the edge of a stable platform or stair, allow the back half of your feet to hang off the edge. Hold a railing to maintain your balance. Slowly lift your heels as far up as they can go to get into a ballerina-like pose, then slowly lower them back down as far down past the stair as they can go. Repeat 20 times.
Considerations
High-impact activities such as running and playing tennis can cause Achilles tendon pain or make Achilles tendon pain worse. To reduce your discomfort and prevent future pain in the area, try lower-impact cardiovascular exercises such as swimming and riding a bike. For running or doing any other high-impact activity, consult a doctor or physical therapist about getting supportive shoes, and avoid running or jumping on uneven and hard surfaces.
