Achilles tendon stretches are recommended for most common Achilles tendon injuries- Achilles tendinosis (formerly called Achilles tendonitis) and Achilles tendon rupture. In the following paragraphs I will describe some of the most common exercises and stretches, but first let`s say a word or two about Achilles tendon.
The Achilles tendon is a tissue that connects the heel to the muscles of the lower leg. Since lower legs muscles form one of the most powerful groups of muscles in the human body, tendon needs to be powerful as well.
Contraction of muscles in the lower leg make walking, running and swimming possible. During those movements the tendon endures enormous stress so injuries commonly occur.
Achilles tendon exercises
To be able to perform Achilles tendon stretches safely you need to stabilize yourself, you can lean against the wall, table, chair or have a friend to hold you.
You can start off with simple stretching exercise, standing up lean against the wall. Bring your left leg behind you, make sure your toes are aligned with your heel. Then you are going to bend in your right leg so that you can stretch the back of your left leg. You can hold this position for a few seconds then switch legs.
Next you should stretch your Soleus muscle. Bring your left leg behind you, but this time move it closer to your right foot. Now flex your left leg by keeping your heal to the ground, hold this position for a few seconds then move to the opposite foot.
Stretching Achilles tendon using stairs:
Stand on the edge of the steps with your back straight. Front of your feet should be on the steps, with your heels off the end of the steps. While holding your knees straight lower your heels until you feel your calves stretch. Hold at least 30 seconds before returning to the beginning position.
You can stretch your Achilles tendon using a towel, an old shirt or some random piece of cloth. This exercise is performed in a seated position. So while sitting down, wrap it around the upper part of your foot and pull it towards you till you feel your calve stretching. Hold it for about 30 seconds the switch legs.
For next exercises you will need a small bottle filled with water. Just fill the bottle with the water, place it on the floor and roll your foot over it. That will stretch the tendons and relax your muscles.
I will finish off with one more, simple exercise you can perform anytime at any place. Just sit down, remove your shoes and flex your toes, flex and hold for about 30 seconds. It is very easy and effective as well.
That concludes our exercises for today, now go ahead and put them into practice.