Pain in the back of your ankle may be from injury to or tightness in your Achilles tendon. Stretching the muscles of your calf is a good way to address this condition. By loosening up the tendon and the muscles surrounding it, you can reduce the amount of pain you are experiencing. Visit your doctor for a diagnosis prior to self-treating any Achilles problems.
Achilles Tendon
Your Achilles tendon is the thick band that runs along the back of your ankle. It is the biggest tendon in your body. Your Achilles tendon connects the muscles of your calf to your heel bone, allowing you to point and flex your foot. You use this tendon when walking, running and jumping. Whenever you stretch your calf muscles, you also stretch your Achilles tendon. In fact, any time you flex your foot toward your shin, you stretch the tendon. If you struggle with pain in your Achilles area, daily stretching can help.
Gastrocnemius
One of the muscles your Achilles tendon connects to your heel bone is your gastrocnemius. It is the biggest muscle in your calf, connecting on the other end to your femur --your large thigh bone -- just above your knee. To stretch your gastrocnemius muscle, keep your knee straight while flexing your foot toward your shin. The flexing of your foot to stretch your gastrocnemius muscle activates your Achilles tendon.
Soleus
The other muscle your Achilles tendon connects to your heel is your soleus. It is smaller than your gastrocnemius muscle, but it is still a large muscle. Your soleus runs underneath your gastrocnemius muscle, and it connects to your tibia, or shinbone, just below your knee. Because it does not cross over your knee joint, you stretch this muscle by keeping your knee slightly bent and flexing your foot toward your lower leg. Because of the flexing of your foot, you again activate your Achilles tendon.
Calf and Achilles Stretching
Incorporate this knowledge to stretch your Achilles tendon and your calf muscles with these two stretches. Stand facing a wall with both of your hands on it. Extend your left leg behind you. Point both toes at the wall, and press your back heel into the floor. Lean forward to move your shin closer to the top of your foot, stretching your Achilles tendon and your gastrocnemius muscle. Hold this position for 30 seconds. Then slide your left foot forward slightly and repeat the same stretch with a bent left knee. Do both of these stretches on your right side, repeating the stretches a total of three times on each leg.
