Your Achilles tendon is one of the most important and powerful tendons in your body. When you run, walk, jump or stand on your toes, you employ this tendon, which connects your calf muscle to your heel. Most Achilles tendon injuries are the result of weak calf muscles. Strengthening and stretching your calf muscles reduces the stress on your Achilles tendon, lowers your risk of injury and improves your ankle's range of motion.
Calf Stretch
Strengthen your Achilles tendon and calf muscles by performing this exercise. Keep your back leg straight and foot flat on floor during the exercise to receive the full benefits. Stand with your face toward a wall and 3 feet away. Step forward on your left foot with your leg slightly bent. Raise your extended arms to shoulder-height and place your hands on the wall in front of you. Move your hips slowly toward the wall until you feel a slight pull in your calf muscles. Hold this position for 10 seconds. Switch legs and perform the exercise. Perform this exercise 10 times.
Heel Drop
Stretch your Achilles tendon and calf muscles by executing this exercise. Stand with the front-half of both feet on a step. Lower your heels until you feel a pull in your calf muscles. Hold this position for 10 seconds. Return to the start position and repeat the exercise 10 times. To advance the exercise, perform a single-heel drop with your right foot. After lowering your heel, bend your right knee until you feel a pull in your Achilles tendon. Hold this position for 10 seconds and return to the start position. Alternate legs and repeat the exercise. Perform this exercise 10 times with each foot.
Towel Stretch
Sit on the floor with your legs extended in front of you. Loop a bath towel around the ball of your right foot and grasp the each end of the towel with your hands. Pull the towel slowly toward your body until you feel a slight pull in your calf muscles. Hold this position for 10 seconds. Push your foot slowly away from your body to and extended position. Return your foot to the start position. Perform this exercise 10 times. Switch feet and repeat the exercise.
Tips
Exercises to stretch and strengthen your calf muscles and Achilles tendon should be performed slowly and deliberately. Two ways to advance calf exercises are to extend the hold time or increase the number of repetitions. If you experience pain at any point during an exercise, stop. Perform the exercises three to five times a week.
