The Achilles tendon connects the calf muscles to the calcaneus (heel bone). Contraction of the calf muscles pulls on the calcaneus via the Achilles tendon, providing the necessary push-off of the foot during walking, running and jumping. A tight Achilles tendon is susceptible to injury, so maintaining good flexibility in the calf muscles and the Achilles tendon is important. Knowing how to properly stretch the Achilles tendon will help maintain proper flexibility of this key body part.
Step 1
Perform 5 minutes of light aerobic activity that involves the legs. Activities such as fast walking slow jogging or gentle calisthenics are good choices. These activities will increase the blood flow and improve oxygenation to the part you will be stretching. According to Be'la Gesztesi in his 1999 article in the "Strength and Conditioning Journal," this type of warm-up increases the temperature of the muscle, reducing the likelihood of muscle, connective tissue, or ligamentous damage by enhancing tissue elasticity.
Step 2
Stand facing a wall with your hands against the wall. Take a large step back with 1 foot. You will assume a pose that looks as though you are attempting to push the wall away. Keep the knee of your back leg straight and push your heel firmly back and down. This should produce tension (not pain) in the area of the calf muscles.
Hold this position for at least 30 seconds before repeating this step with the other leg.
Step 3
Still facing the wall with your hands against the wall, take a slightly smaller step back with 1 foot. This time bend the knee of the back leg as you continue to press your heel back and down. This variation will focus the stretch into the lower portion of the calf muscles.
Hold this position for at least 30 seconds before repeating with the other leg.
Step 4
While holding a hand rail for balance, stand on 1 foot at the top of a step with your heel extending off the edge of the step. Keep your knee straight as you lower your heel off the edge of the step until you reach a point of tension in the Achilles tendon.
Hold this position for at least 10 seconds in each of 3 positions: neutral, toe-in and toe out.
Repeat this step with the other leg.
Tips and Warnings
- When stretching, find a position that creates the desired tension. Relax and continue to breathe as you maintain the position of tension. A number of studies have found that 30 seconds of stretching yields better results than stretches of shorter duration. For younger people, there doesn't appear to be much of an additional benefit to longer stretches. This may not be true for older folks. According to a 2001 study published in the journal "Physical Therapy," people over 65 achieve greater benefits if the stretching duration is 60 seconds or more.
- Avoid jerky movements or bouncing while stretching. These may cause injury.
Things You'll Need
- Sturdy wall
- Step
References
- "Strength and Conditioning Journal;" Stretching During Exercise; B Gesztesi; December 1999
- "Physical Therapy;" The Effect of Duration of Stretching of the Hamstring Muscle Group for Increasing Range of Motion in People Aged 65 Years or Older; JB Feland, JW Myrer, SS Schulthies, et al; 2001
