The Achilles tendon connects your heel bone to your calf muscle, and works when you walk, point or flex the toe or rise on the balls of your feet. Because you use the Achilles tendon so much in your daily activities, it can become tightened. Wearing improper footwear, overuse of the tendon and/or poor alignment in the heel can lead to pain, cramping and discomfort, but stretching can help to relieve this pain.
Isometric Exercises
These exercises do not require you to move the ankle, yet stretch and strengthen the Achilles tendon. This exercise is ideal for performing in the few days after you have injured your Achilles tendon, when you may not be able to practice a full range of motion. To perform, sit in front of a wall and place one foot flat against it. Press against the wall with your ankle, feeling the stretch in the back of your foot, even if you are not moving the foot. Hold this position for 15 seconds, then release and repeat on the opposite side.
Seated/Assisted Stretch
This exercise is similar to the isometric exercise; however, it is performed without resisting against a wall. While seated, lift your lower right leg in the air in a straight line with your upper thigh. Flex the foot to lift it higher. You may wish to place a towel or resistance band around your foot to deepen the stretch. Hold in this position for 15 seconds, then lower the foot to the ground to return to your starting position. Repeat to stretch the left leg.
Standing Lean
This exercise stretches the Achilles tendon and calf muscles. Perform this exercise throughout the day to relieve tension in your Achilles tendon. Stand with your feet hip-width apart, leaning forward at your hips and placing your hands on the wall in front of you at shoulder level. Step your left foot forward about 12 inches in front of your right foot. Feel a stretch in your right Achilles tendon. Hold this position for 15 to 30 seconds, then release the stretch. Repeat on the opposite side, stretching the left leg back while bending the right leg forward.
Warning
If you have an Achilles tendon injury, pain when stretching can be a sign that you should stop the stretch. While mild discomfort or pulling is normal, pain is not. Perform only gentle stretches after your initial injury, then increase to fuller range of motion exercises like the standing lean stretch.
