Achilles tendonitis is a painful inflammation of your Achilles tendon -- which connects your calf muscles to your foot and runs along the back side of your ankle. Treatment for Achilles tendonitis combines anti-inflamatory medications and physical therapy that includes stretching exercises. Stretch only as your pain allows. Proceed to the stretching part of your recovery only after clearance from your doctor. Stop stretches immediately if you feel pain in your Achilles tendon.
Foot Flexing
One of the first exercises you should do is simple flexing of your foot to gently stretch out your Achilles tendon. Hold your foot off the ground, keeping it relaxed, not pointed or flexed yet. Slowly and gently pull your toes toward your body, flexing your foot. Hold your foot in the flexed position for five to 10 seconds before relaxing back to your starting position. Repeat the stretch three times. Do this stretch several times throughout your day. If at any point you feel pain, stop and discontinue your stretching until you speak with your doctor.
Calf Stretch
Once your Achilles is comfortable with foot flexing, you are ready to move on to stretching the gastrocnemius and soleus muscles located in your calf. However, remember to let pain be your guide when stretching this injury. Face a wall, placing both hands on it. Extend one leg out behind you. Keep both toes pointing toward the wall, and press your back heel into the ground. Lean forward feeling a gentle stretch in your calf muscle. Perform this stretch with a straight back leg to isolate your gastrocnemius muscle. Also perform it with a bent back leg to isolate your soleus muscle. Do both stretches on both of your legs.
Step Stretch
Again, progressing only after you are comfortable with the above stretches, move on to a step stretch for a deeper stretching of your gastrocnemius muscles. Stand with the balls of your feet on the edge of an exercise step or a stair. If you are using a stair, make sure you are at the bottom of the staircase. Place your hand on the railing or a wall for balance. Keeping your legs straight, drop your heels down until they are lower than the height of the step. Hold this position.
Towel Stretch
One more alternative for stretching your Achilles tendon is a towel stretch in a seated position. If your Achilles tendon has tolerated all of the other stretches, move on to this one. Sit on the ground with one leg stretched out in front of you. Loop a towel around the ball of your foot. Grabbing both ends of the towel and keeping your leg straight, pull the towel toward you, flexing your foot. Hold this stretch in a comfortable, not painful, position. Repeat the stretch on the other foot.
