Whether running or jumping, athletes work their Achilles tendons, sometimes to the point of overuse. According to the American Academy of Orthopaedic Surgeons, the Achilles tendon, located behind your ankle, is the largest tendon in the human body and connects calf muscles to the heel bone. By learning different stretches, you can strengthen your ankles and Achilles tendons to help prevent injury and pain in these areas.
Squats
Squat low to the ground, positioning your heels about a foot apart and your knees to the outside of your shoulders. Hold the position for 10 seconds. If you have tight Achilles tendons or ankles, squat with your back leaning against a wall. An alternate stretch is to stand with your feet shoulder-width apart. Lower your hips into a squat. As you squat, push your knees out to the sides using your hands. Hold the pose for 15 seconds.
Standing Stretches
Stand facing a wall with your left foot in front of your right. Bend your left foot so that the heel touches the ground and the toes touch the wall. Lean your upper body toward the wall and feel the stretch in your Achilles tendon and ankle. Hold the stretch for eight to 10 seconds, then switch feet and stretch your right ankle. An alternate stretch is to stand facing a wall with one foot behind the other. Place your hands on the wall, bend your knees and place more of your weight on your back leg to feel a stretch in your calf. Perform the stretch on both legs, holding it for 30 seconds.
Seated Stretches
Sit on the floor with your right leg bent at a 90-degree angle and your left leg straight. Grab your right foot with both hands and pull the ball of your foot toward you. Hold the pose for two seconds and release. Repeat the stretch eight to 10 times with both feet. While seated, hold your ankle with both hands, and rotate it right and left, holding the pose for two seconds in each direction. Switch feet and stretch your other ankle.
Kneeling Stretches
Kneel on your left knee and place your right foot flat on the floor, with toes parallel to your left knee. Lift your right heel slightly off the floor. Place your hands on the floor in front of you and lean your upper body forward into your right knee. As you lean, lower your lifted heel toward the ground. Hold the stretch for five seconds. Switch legs and perform the stretch with your left foot. According to the “The U.S. Navy Seal Guide to Fitness and Nutrition” edited by Patricia A. Deuster, Ph.D., M.P.H., et al., the goal of this stretch is to use forward pressure on your thigh to stretch your Achilles tendon. You do not need to lower your heel until it is flat on the floor.
References
- American Academy of Orthopaedic Surgeons: Achilles Tendinitis
- "Stretching"; Robert A. Anderson; 2010
- "Marathon Training for Dummies"; Tere Stouffer Drenth; 2003
- "The U.S. Navy Seal Guide to Fitness and Nutrition"; Patricia A. Deuster, Ph.D., M.P.H., et al.; 2007
- University Foot and Ankle Institute: Foot Stretches — Ankle Stretches — Lower Extremity Stretches
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