Your Achilles tendon is located at the very bottom of your leg, and it connects your calf muscles to your ankle. It is vulnerable to injury because of the forces placed on it while exercising or engaging in daily activities. It is important to use specific stretches and exercises on a daily basis to improve strength and flexibility and treat or prevent an Achilles tendon injury. Consult your doctor for specific advice, particularly if you have suffered an Achilles injury.
Calf Raises
Calf raises are one of the best exercises for strengthening and stretching your Achilles tendon and for preventing further injury in the area. Stand on a box or step with toes planted firmly and your heel hanging off the edge. Lower your heels until you feel a stretch in the Achilles tendon, then push back up to starting position. Do three sets of 15 repetitions each.
Wall Stretch
The wall stretch improves Achilles tendon flexibility and elasticity, particularly for athletic activities. Stand facing a sturdy wall and place your palms against it, arms fully straightened. Place your body weight on your right leg until you feel a mild stretch in the Achilles tendon. Hold this position for 30 seconds and repeat the wall stretch on your left leg. Aim for three reps per leg.
Towel Stretch
The towel stretch is a sitting exercise that can help increase range of motion in your Achilles tendon. Sit on the ground with your legs fully extended in front of you. Hold a towel with both ends and wrap it around the bottom center of your right foot. Pull the towel toward you until you feel a mild stretch in your calf and Achilles. Hold for 30 seconds, let go and repeat the towel stretch on your left leg. Aim for five sets per leg.
Rocking Stretch
The rocking stretch mimics walking or running to strengthen the Achilles, without repetitively pounding the joints. Stand near a wall on both feet and shift your body weight to your right leg. Bend your right knee, then bend your left knee as if in a running position. Place your palms against the wall, keep your back straight and rock your body forward and backward for 30 seconds. Repeat the exercise with your weight on your left leg and do three sets per leg.
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