By regularly stretching your Achilles tendon, you can avoid debilitating injuries such as tendonitis and strain. The ways in which you can keep this connective tissue supple include using elastic exercise bands, steps, your own body weight and the static resistance provided by walls.
About Your Achilles Tendon
The Achilles tendon connects your calf muscles to your ankle and heel bone and gives you the power to push your foot off the ground when walking or running. Given the workout you subject your feet to, it’s no surprise this tendon is prone to overuse injuries, such as inflammation and strains or tears. One of the most common causes of Achilles tendon injury is tight calf muscles, so regular stretching is essential maintaining tendon health and strength.
Exercise Band Stretch
Stretching with an exercise band strengthens the muscles in the front of your shin, while stretching through your calves and ankles. Sit on the floor with your legs straight and wrap the middle of a resistance band around the ball of one foot. Take hold of one end in each hand and gently pull them towards you to create a stretch through the back of the calf. To make sure you get a good stretch, have the band taut before you start pulling the ends toward you.
Slant Board Stretch
A slant board is a simple wooden platform on a triangular base, angled to about 45 degrees. Stand on it with your heels at the lower end to get a stretch through your Achilles tendons and into your calf muscles, advises the American Academy of Family Physicians website. Keep your slant board in the kitchen or bathroom so you can stretch as you’re cooking or cleaning your teeth.
Wall and Step Stretch
A standard wall is an effective stretching device. Place your hands against a wall at shoulder height and about shoulder-width apart. Position one foot a couple of inches from the wall and take a step back with the other. Bend your front foot and lean into the wall, keeping the back leg straight. To get an even deeper stretch through your Achilles tendon, bring your back leg in a step or two and bend both legs. Hold in both positions – without bouncing – for about 20 seconds and try to repeat the stretch six times a day. You also can use a step to stretch your Achilles tendon, but warm up first, advises Sportsinjuryclinic.net. Stand on the step with both heels hanging over the edge and slowly lower your heels. Only go as far as you need to in order to feel a stretch through the backs of your ankles; forcing the movement will risk straining the tendons. Once you can hold this position comfortably for between 10 and 30 seconds, try doing it while balancing on just one foot.
References
- Sportsinjuryclinic.net: Achilles Tendinitis (Tendinopathy)
- Dr Foot: Achilles Tendonitis
- Sportsinjuryclinic.net: Resistance Band Dorsiflexion Exercise
- "American Family Physician"; Treatment of Plantar Fasciitis; Craig C. Young, M.D., et al.; February 2001
- Sports Medicine UK: Achilles Tendon Injuries
- Sportsinjuryclinic.net: Advanced Gastrocnemius Stretch
