The Achilles tendon, also called the calcaneal tendon, connects the calf muscle to the heel and is one of the strongest and thickest tendons in the body. Each Achilles tendon is subject to a person's entire body weight with each step. Despite its strength, it is a common site for injury as it gets worked so hard in some sports. There are simple stretches that can be done to avoid injury and for rehabilitation, but aggressive stretching is never recommended.
Beginning
When doing any type of stretching or exercise, it's best to warm up first. This can mean doing a bit of walking or simply shaking the body. When doing any type of Achilles tendon stretch, it's also important to start off slowly and build up to more rigorous stretches.
The Stretching Institute recommends starting off with isometric exercises, which are exercises where the ankle joint itself does not move, yet force is applied and the calf muscles and Achilles are contracted. One example would be if you were lying on your back and had your feet flat against a wall with your knees bent at a 90-degree angle. You could press against the wall to contract your calf muscles and Achilles tendon, but without bending the ankle. Starting off with this simple exercise is a good beginning, especially if you are recovering from an injury.
Wall Stretches
The wall stretch is the most recommended stretch for the Achilles tendon, as it reduces the risk of over-extension, according to Dr. Stephen Pribut. To begin this stretch, stand several feet away from a wall while facing it. Lean forward and use your hands to brace yourself against the wall. Keeping your feet flat on the floor, lean forward until you feel the calf muscle stretch. You can stretch both feet at the same time, or stretch them one at a time by bringing the opposite foot forward and pushing the one you are stretching a little farther back. If you don't feel you are stretching enough, move a little farther away from the wall.
The Stair Stretch
The stair stretch is best to do after warming up and doing the other stretches. Begin this stretch by standing on a stair, or any slightly elevated area, with the balls of the feet on the stair and the heels touching the floor or stair below. This will stretch the calf muscles a bit. You can increase the stretch by leaning forward on your hips just a little, moving very slowly. Keep your balance by holding onto a railing or wall with your hands. You can also alternate between legs by slowly lifting one heel off the ground at a time. Hold the stretches for 10 to 20 seconds at a time.
The Toe Stretch
The toe stretch can be done while sitting on a chair. With your knees bent at a 90-degree angle and your feet flat on the ground, slide one foot slightly forward. Lift the toes of that foot slightly off the ground. Lean over and grab the toes and pull them toward you. Hold that position for as long as you feel comfortable. This is a good mid-level stretch between the stair stretch and the wall stretch.
Considerations
The Achilles tendon can and should be stretched, especially if it has been injured or you are participating in rigorous sports that will stress it. Start off slowly and build up to more extreme stretches after warming up. Do not overstretch the Achilles tendon or calf, or do too many stretches. Do not aggressively stretch it. Over stretching and aggressive stretching lead to injury. They will also hinder the healing process if the tendon is injured.
