Your Achilles tendon is the largest tendon in the human body, and is responsible for connecting the muscles of your calf to your heel. This connection provides you with the ability to push off from your toes when walking or running. Achilles tendonitis, or pain in your Achilles tendon, is responsible for about 11 percent of all running injuries, according to SportsInjuryClinic.net. Treatment for this condition often involves stretching exercises designed to allow your tendon to absorb the stresses of running and walking without pain.
Calf Stretch
Stand with your toes about a foot away from a wall and step back with your injured leg until the toes of your injured leg are about three feet away from the wall. Bend your front knee while using your hands to support your body weight. Push forward with your hips and bend both legs slightly until you feel a stretch in the back of the calf of your rear foot. Hold this stretch for about 10 seconds and then release the stretch slightly. Perform about 20 repetitions of this exercise using each foot.
Seated Resistance Band Stretch
Sit on the floor with your uninjured leg bent and the sole of the foot flat on the floor. Extend your injured leg and place a piece of resistance tubing around the ball of your extended foot. Push with your toes until the ball of your foot is farther away from your knee than your heel is. Slowly release the contraction and allow the resistance of the band to pull your toes toward your body. Hold this stretch for about 10 seconds and repeat as directed by your doctor or therapist.
Stair Heel Drop
Stand with the balls of your feet resting on a stair and your heels hanging off the edge. Hold onto the handrail or another sturdy object for support and gently release the tension in your calves to allow your body weight to lower your heels farther down than your toes. Continue lowering your body until you feel a good stretch in the back of your calves. Hold this stretch for about 10 seconds and return to the starting position. Repeat as directed by your doctor. This exercise can also be performed using one leg at a time, if your strength and condition allows.
Lunging Calf Stretch
Stand with your feet about shoulder-width apart and your arms resting by your sides. Step forward with your unaffected leg and bend your front knee while trying to keep your back and your rear leg as straight as you can. Reach forward and place both your hands on the floor for support. Remain in this position and slowly straighten your front leg until you feel a stretch in the back of your rear calf. Hold this stretch for about 10 seconds and repeat.
