How to Safely Stretch Your Achilles Tendon
Keeping the knee bent helps isolate the Achilles tendon. Straightening the knee diverts the stretch to the calf. To increase the intensity of the stretch, place the forefoot against the wall and move the back foot further away. Your heels should be placed solidly on the floor with the toes pointed forward. May 19, · Calf Stretch: Place your hands on a wall with one leg straight and the heel to the ground. Place the other leg, with the knee bent, in front of the straight leg and push your hips toward the wall.
Actively scan device characteristics for identification. Use precise geolocation data. Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads strwtch. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List gow Partners vendors. The Achilles tendon runs along the back of your lower leg and connects the two major calf muscles, known as the gastrocnemius and soleus, to the back of the heel bone.
You need Achilles tendons to not shretch point your toes but to propel yourself forward in an explosive movement, such as sprinting, diving, jumping, or cycling. The Achilles tendon may be prone to injuries, such as tendonitis and rupture, if it is trndon strong enough to handle the demands placed on it. Even if you are not an athlete, keeping your Achilles tendon flexible can help prevent a flat-footed gait that some people develop. Before embarking on a stretch of any sort, it is important to follow three simple rules:.
This simple strecth uses gravity to slowly stretch strethc Achilles tendon beyond its neutral position. It is also great at strengthening the calves. Evidence shows that strengthening muscles is even better than stretching them for hendon injury risk.
If the stretch feels excessive or unsteady, you can do it with both feet instead of one. Be sure to keep the movement slow and controlled to avoid hyperextension. The sitting egg, also known as the "heel-sit," is a slightly more difficult achillws as it requires you to squat a position that some people find difficult.
It uses your body weight to exert downward pressure on the Achilles tendon while contracting how to know if you have the flu calf muscle.
Like standing toe raises, it also incorporates strengthening, so it is a doubly effective move. There are many different ways to stretch your Achilles tendon, but one of the more common is the standing Achilles stretch. Also known as the "lean-and-lunge," the warm-up isolates both the tendon and the soleus muscle. Keeping the knee bent helps isolate the Achilles tendon. Straightening the knee diverts the stretch to the calf. To increase the intensity of the stretch, place the forefoot against the wall and move the back foot further away.
Your heels should be placed solidly on the floor with the toes pointed forward. If your feet are misaligned, you won't get as deep a achillrs and may end up putting undue strain on the ankle. The seated towel stretch places mechanical stress on the toes to dorsiflex the foot and stretch both the Achilles tendon and calf muscle. People with short hamstrings, men especially, often find it stretcj to sit on the floor without falling back. If this is you, you can either sit on a cushion to elevate your hips or press your back against the wall to support yourself.
If one calf is tighter than wtretch other, you can wrap a towel around each foot individually rather than both. Get exercise tips to make your workouts less work and more fun. Achilles tendon injuries. Curr Rev Musculoskelet Med. Knapik JJ. The importance of physical fitness what album is working class hero on injury prevention: Part 2.
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I Accept Show Purposes. Achilles of Contents View All. Table of Contents. Standing Toe Raises. Sitting Egg Stretch. Standing Achilles Stretch. Achillew Towel Stretch. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Article Sources. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
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Basic Seated Stretch
May 20, · Sit on the floor or on a bed, and extend the legs straight out in front. Wrap a resistance band or bit of fabric around the ball of one of the feet. Author: Amanda Barrell. Basic Seated Stretch Step 1 Sit in a chair with your leg extended and your heel on the floor. Your foot should be at about a degree angle with your leg, if possible. Whereas regular Achilles Tendinitis comes from overuse or putting too much load on the tendon, Insertional Achilles Tendinitis comes about from the tendon rubbing on a sharp bone on the back of the heel. So every time you bend your foot, in other words, stretch it, it .
When people get Achilles tendinitis one of the go-to exercises they do is the Achilles tendon stretch. But you have to be sure you're doing it for the right type of Achilles Tendinitis because there is one type you absolutely do not want to stretch because if you do, it is potentially going to make your problem worse.
There are 2 different types of Achilles tendonitis you gotta look out for. One is the regular Achilles tendonitis that you hear about and in these situations doing the stretch is perfectly OK. But in the 2nd type called Insertional Achilles tendonitis, you do not want to be doing stretches. So how can you tell? You can typically tell the difference between the two by where the pain is in the tendon.
Your Achilles tendon starts from just below the mid-calf and connects to the back of your heel. In most cases, the tendon is injured in the middle part and you would feel the pain there.
However, with Insertional Achilles tendinitis, the injury occurs where it connects to the back of the heel. Whereas regular Achilles Tendinitis comes from overuse or putting too much load on the tendon, Insertional Achilles Tendinitis comes about from the tendon rubbing on a sharp bone on the back of the heel.
So every time you bend your foot, in other words, stretch it, it causes the bone to push into the tendon. It would be like a rope being rubbed on a sharp cliff. Over time, if you continue to stretch, it would cause the bone to continually push into the tendon and start to tear causing pain.
Instead of stretching, there is a better exercise you should try to help the healing process. You want to start by putting a small book under your heels so they are higher than your toes. From this starting point, the bone will not be pushing into your tendon. Raise onto your toes and hold there for 3 seconds then slowly Over 3 seconds lower yourself back onto the book.
This exercise should not increase your pain and if it does, place more weight onto your unaffected leg. You should be able to do 3 sets of 15 with minimal pain increase. This exercise not only stops you from moving into the range where the bone is pushing into the tendon but also focuses the exercise on an end-range stretch of the tendon which is known to be more directed to the inside of the tendon where the injury is.
If you try some self-treatment, know that you should start to feel some differences for the better in less than 2 weeks. If you have Achilles pain and you want to know which type of Achilles tendinitis you have, be sure to give us a call to schedule a virtual or on-site visit. We can answer your questions and let you know what the best course of action is including how to stretch. If it is warranted, we are able to look at the tendon with ultrasound imaging to see exactly where and how severe the injury is and create a treatment plan to help you heal quicker and get back to your activities pain-free.
Achilles Tendinitis - When stretching will make you worse. To schedule a virtual or on-site appointment click below. Facebook Youtube Instagram Twitter.