The heel cord, also known as the Achilles tendon, is the connective tissue behind the ankle and the strongest tendon in the body. In addition to its role in everyday movement of the legs and feet, such as walking, running and jumping, it has a major role in postural orientation or balancing, especially when your eyes are closed. Keeping the heel cord functioning properly can be done by stretching, which can be accomplished in more than one way.
Standing
Step 1
Stand at arms length from a wall with feet set at shoulder-width and palms on the wall.
Step 2
Place one leg about a foot back and keep the heel on the ground. Bend the front knee and lean forward slightly until a pull is felt on the calf.
Step 3
Lean further into the wall, bending the arms and bringing the hips closer to the wall. This will shit the pressure to the lower part of the foot and begin to stretch the heel cord. Hold for 30 seconds and repeat with other leg.
Sitting
Step 1
Sit comfortably on a chair or the floor.
Step 2
Place a towel under one foot, with the ball (just below the toes) of the foot in the center of a towel, and hold both ends of the towel with your hands.
Step 3
Pull back the ends of the towel towards the body and extend the heel outward to stretch the heel cord. Hold for 30 seconds and repeat with other foot.
Tips and Warnings
- Several stretches of each heel cord may be needed to get a sufficient stretch.
Things You'll Need
- Wall
- Towel
