Hi, I'm Alice Holland, and I'm going to show you how to stretch the Achilles tendon. The Achilles tendon often gets tight and painful with prolonged stepping and running. I'm going to show you how to do a specific stretch for the Achilles tendon. You want to take a wall, put your hands on it, and pretend like you're going to push the wall down. Dig your heel back, make sure that your toes are pointed forward and your hips are also pointed forward. Also, make sure that your heel is not twisted to one side or the other. Dig the heel down, push the wall, and then now passively bend the knee. That would make sure that you're stretching the Achilles. You should feel long the back of the calf and maybe along the heel also. Hold that stretch for 30 seconds, make sure you're not holding the ankle joint or the foot joint and you're just feeling a stretch.