Starting a stretching program when your Achilles tendon is tight or sore prevents you from getting an injury. Beginning a stretching program when you have an injury is not ideal. The Achilles tendon gets many chances for injury throughout your day, because it contracts every time you point your toes, such as when you take a step, run or elevate onto the balls of your feet.
Active Achilles Stretch
Active stretching is a method that involves holding stretches for short durations. This type of stretching is ideal when you are rehabilitating an injury. It also improves flexibility when the muscles are tight. To perform an active Achilles stretch, sit on any surface with your legs straight in front of you. Pull your toes toward you until you feel a stretch in the Achilles tendon along the back of the bottom of your calf. Hold this stretch for five seconds and then relax your toes forward.
Soleus Muscle Stretch
The soleus is one of the two calf muscles that insert into the Achilles tendon. Stretching the soleus lengthens this tendon along with it. To stretch the soleus, face a wall and stand with your left foot near the wall and your right foot back. Brace your torso by placing your palms against the wall at shoulder level. Put a slight bend in your left knee and then bend your right knee until you feel a stretch in your right calf. Hold this stretch for 15 to 20 seconds. A longer hold of 15 to 20 seconds makes this a static stretch, which is the type of stretching with which most people are familiar. Repeat on the opposite leg.
Gastrocnemius Muscle Stretch
The gastrocnemius is the other muscle of the calf that connects to the Achilles tendon. Stretching this muscle also stretches the Achilles. To stretch the gastrocnemius, face a wall with your left foot forward and right foot backward farther than during the soleus stretch. Brace your body with your palms against the wall. Bend your left knee and straighten your right. Lean forward into the wall and bend your left knee until you feel a stretch in the right Achilles. Hold for 15 to 20 seconds and then switch sides.
Achilles/Calf Door Stretch
The Achilles/calf door stretch targets the Achilles tendon to a greater degree than the other stretches, because it begins with your toes already pulled back toward your shins like the active stretch, but then you move forward to increase the stretch. The door acts as an object for you to push against. To do this stretch, place the ball of your left foot against the bottom of a door with your heel on the ground. Step your right foot back. Straighten both your legs and place your hands against the door. Then, shift your hips and torso forward until you feel a stretch in the left Achilles. Hold for 15 to 20 seconds and then switch sides.
