Your Achilles tendon is the largest tendon in your body. Your Achilles tendon connects your calf muscles to your heel bone and plays a crucial role in actions such as walking, jumping and running. While the Achilles tendon is strong, it is prone to injury -- such as tendonitis and ruptures. While Achilles tendon injuries should be treated by a physician, a home exercise program can help to strengthen and improve the function of your Achilles tendon.
Seated Calf Raises
Seated calf raises are a simple exercise that can help to strengthen your calf muscles. Strong calf muscles lean to decreased instances of Achilles injuries. Sit in a chair with your back straight, your knees bent and your feet positioned flat on the ground in front of you. While seated, raise up off of your heels and onto your toes. You should feel a stretch in the back of your calves. Hold this position for two seconds. Lower your feet back to the ground and repeat. Complete two sets of 10 repetitions daily.
Single Leg Balance
A single leg balance can help to restore balance and strength in your affected Achilles tendon. Stand up straight and shift your weight to your affected foot. Raise your healthy foot off of the ground and maintain your balance. If you need to, hold on to the back of a chair or hold your arms out at your side for balance until you become more comfortable with the exercise. Hold this position for 30 seconds. Relax and repeat three times.
Wall Stretch
A wall stretch can help to strengthen and stretch your Achilles tendon as well as your calf muscles. Stand with your affected foot positioned against a wall. Position your toes and the ball of your foot against the wall with your heel on the ground. Your leg should be extended. Lean forward at the hip -- while keeping your knee straight -- until you feel a stretch in your calf muscle. Hold this position for a count of 30 seconds. Relax and three times.
Towel Stretch
A towel stretch can help to strengthen your foot and your Achilles tendon. Sit on the ground with your affected leg fully extended. Your healthy leg can remain stretch. Take a towel and roll in long ways. Loop the towel underneath the ball of your foot. Grab the loose ends with each of your hands. Gently pull the towel -- while keeping your knee straight -- until you feel a light pull in your Achilles tendon. Hold this position for five seconds. Relax and repeat 10 times.
