Don’t let your Achilles pain be your Achilles’ heel! Oftentimes, when someone is experiencing pain in their Achilles (the thick tendon at the back of their ankle), they have subsequent tightness along this area. Trying these simple stretches can provide relief and help improve your flexibility. Try holding each stretch for 30-60 seconds. Perform 3-4 reps of each stretch, a couple times a day.
- CALF STRETCH ON WALL – KNEE STRAIGHT
- Start by standing facing a wall, about 1 foot from the wall. Step your affected leg backwards so that your stance is staggered with the feet hip-width apart. Lean forwards and place both palms on the wall. Step your legs back as far as you need in order to feel a stretch along your calf. Your front leg will be bent while your back leg remains straight.
- PRO TIP Make sure to keep your toes pointed forwards during the entirety of the stretch.
- Start by standing facing a wall, about 1 foot from the wall. Step your affected leg backwards so that your stance is staggered with the feet hip-width apart. Lean forwards and place both palms on the wall. Step your legs back as far as you need in order to feel a stretch along your calf. Your front leg will be bent while your back leg remains straight.
- CALF STRETCH ON WALL – KNEE BENT
- Perform the above stretch (CALF STRETCH ON WALL – KNEE STRAIGHT), with the exception of keeping the back leg (affected leg) bent while performing the stretch.
- PRO TIP Your calf consists of two major muscles (the gastrocnemius and soleus). Keeping the knee straight stretches the gastrocnemius, while keeping the knee bent stretches the soleus. By performing this exercise both ways, you are providing a greater stretch to your calf.
- Perform the above stretch (CALF STRETCH ON WALL – KNEE STRAIGHT), with the exception of keeping the back leg (affected leg) bent while performing the stretch.
- CALF STRETCH WITH STRAP
- Start by sitting with your legs in front of you with the knees straight. Wrap a long strap or towel around the foot of your affected leg and hold both ends of the strap/towel with your hands. Pull the strap towards you, thus moving your foot/ankle towards your body.
- PRO TIP Thinking to bring your “toes to nose” helps to remember the correct stretching technique for this exercise.
- Start by sitting with your legs in front of you with the knees straight. Wrap a long strap or towel around the foot of your affected leg and hold both ends of the strap/towel with your hands. Pull the strap towards you, thus moving your foot/ankle towards your body.