Your Achilles tendons are a bridge between your heels and the most powerful of your body's muscles, the calves. Runners are especially prone to injury at this spot because of how much force the tendon takes from using the explosive power of the calf muscles. But you don't have to be a running to injure your Achilles. The calves work all throughout your day when you walk, climb stairs and lift up onto the balls of your feet. Stretching the Achilles and calves maintains flexibility and prevents tendon injuries.
Downward-facing Dog Stretch
Downward-facing dog is a foundational yoga pose that stretches the calves and Achilles tendons, among other body parts, including the hamstrings and shoulders. Start in a pushup position. Press your hips back and toward the ceiling, and drop your head toward the floor. Straighten the knees and push down with your heels to the floor, if possible; push into the floor even if you can. Hold for 30 seconds or longer.
Active Prone Calf Stretch
The active prone calf stretch uses a similar body position as the downward-facing dog to stretch the calves. This stretch though targets one side of the body individually. Active stretches require shorter hold times and more repetitions, so instead of holding a static stretch like in downward-facing dog, move in and out of this stretch. To begin, assume the downward-facing dog position, then cross your right leg behind the left and wrap the front of the foot against the back and side of the left calf. Press the heel into the floor for two seconds to stretch the left calf. Raise onto the ball of your foot and then press the heel back down to do another rep. Perform five to 10 stretches and switch sides.
Standing Forward Bend
Standing forward bend is another yoga pose applicable for relieving tension in the calves and Achilles tendons. Begin with your feet together and fold your upper body forward from the hips joints, not the waist. Touch your head to shins and hands to the floor, or get as close as you can. Stay there for 30 to 60 seconds. Walk your feet back from this position into downward-facing dog or the active prone calf stretch for even greater benefits.
Standing Heel-Back Achilles Stretch
The standing heel-back Achilles stretch lengthens the tendon. Take a moment to do this exercise throughout the day, such as when you're standing at the back of a line or waiting at a counter. Simply step backwards with your right foot and position your toes to point forwards. Push your heel flat and drop your right knee toward the floor until you feel a stretch. Hold for 20 seconds or longer and switch legs. Make sure the toes point forwards because turning them out stretches the calf unevenly, which eventually could cause a muscle imbalance.
