09 May Best Stretches for Achilles Tendon
Stretches for Your Achilles Tendon
The Achilles tendon is one of the most important ligaments in your lower body. Its main function is to transfer power from your calf muscles to your heels and feet. When it’s strong, it allows you to lift your heel from the ground without straining, and it helps propel you as you walk or run.
It is also the most frequently ruptured tendon in the human body. Injuries to this tendon can result in debilitating, painful conditions that keep you from enjoying many aspects of life. If you’re a professional athlete or enjoy sports, you may have already experienced Achilles-related pain.
The good news is that the right exercises can strengthen your Achilles tendon and keep it flexible. Get a step on prevention by practicing these exercises two to three times a week. You can also use them to rehabilitate your Achilles tendon after an injury.
- Place your hands flat on the wall. You can also use a chair for support.
- Take a step backward with your right leg. Keep your other heel on the floor and your toes pointed straight ahead.
- Bend your left knee toward the wall or chair while keeping the right leg straight.
- Continue bending or leaning until you feel a gentle stretch.
- Hold for 30 seconds.
- Repeat this three times, and then switch legs.
Simple Calf Stretch
- Stand with your feet facing forward.
- Place your right foot behind your left.
- Bend your left leg slightly. Kneel it gently forward.
- Keep your right leg straight and your right foot firmly on the ground.
- Hold the slight kneeling pose for 30 seconds.
- Repeat the stretch on the opposite side.
- Start from a standing position. Place your feet close together.
- Bend your knees until your rear end touches your heels.
- Move your hands forward, and place them on the floor for balance.
- Begin walking forward by shifting your weight from your heels to the balls of your feet.
- Move forward for 10 seconds, and then move backward by shifting the weight back to your heels.
- Continue adjusting your weight and the tension to stretch specific parts of your heels.
- Repeat the exercise.
- Stand on a step.
- Slide the ball of your right foot back until it’s on the edge of the step.
- Bend your heel down toward the floor.
- Bend it until you feel a slight stretch along your calf and ankle.
- Hold the stretch for 30 seconds.
- Repeat this three times, and then switch feet.
Lower Body Exercises
Lower body exercises like lunges and squats are an excellent way to strengthen the entire leg. Incorporate these into your exercise routine to develop strong calves, thighs, and ankles.
To do lunges:
- Stand straight with your legs about hip-width apart.
- Put all your weight on your left leg, and take a wide step forward with your right leg.
- Bend both knees to lower your body toward the floor. Keep your front foot flat on the ground.
- Hold for one count.
- Push off from the floor to return to a standing position.
- Repeat this 10 times, and then switch feet.
To do squats:
- Stand straight with your legs slightly more than hip-width apart.
- Lower yourself into a seating position.
- Go as low as you comfortably can. Keep your back straight.
- Hold for several seconds, then stand up straight.
- Repeat this 10 to 20 times.
- As you get better at squats, you’ll be able to go lower and perform more reps.
Get Strong to Stay Safe
Strong, flexible muscles help keep your lower body safe from injury. Regular stretching, lower-body workouts, and warming up before you exercise will keep your leg muscles strong.