Are you someone suffering from the pain associated with Achilles tendinitis or other Achilles tendon issues? No worries. By practicing some stretches, you can recover from the pain associated with this health condition. Before getting into those stretches, first, let’s try to understand what exactly is Achilles tendon.
What Is Achilles Tendon?
In simple terms, it is a long band of tissue that connects the calf muscles at the back of your lower leg to the heel bone. It is this tendon that you use while walking, jumping, running, or pushing up on your toes.
An overuse injury of the Achilles tendon, Achilles tendinitis is an issue generally found among runners. It also occurs among those who suddenly increase the intensity or duration of exercise.
Top 5 Stretches For The Achilles Tendon
In the article, we take you through some of the most popular exercises to stretch your Achilles tendon.
1. Calf Foam Roller
- Benefits – Relieves stress and lowers pressure on the tendon.
- Repetitions – 1 to 2 rounds of 30 to 60 seconds.
- Things to have – A foam roller and enough space on the floor to sit down.
Step-By-Step Instructions
1. Be in a long sitting position. It should be in such a way that one leg is extended out in front of you. Now keep the foam roller directly beneath your calf muscle.
2. Keep moving your body up and down, by applying pressure on the roller. Stop for a while and rotate your leg side-to-side on the roller. This is done to relieve some of the muscle restriction.
3. If you feel that there should be more focus on the area, lift your butt in the air. As a result of this movement, more bodyweight compression will be applied to the calf.
2. Soleus Standing Stretch
- Benefits – This stretch targets your soleus muscle
- Repetitions – 1 to 2 rounds of 10 repetitions
Step-By-Step Instructions
1. Start by being in a standing position.
2. Take one step forward. Now you have to bend your front knee by shifting your weight forward.
3. Bend the rear knee and this stretches the soleus muscle.
4. Remain in that position for five to 10 seconds. Now shift your weight back to balance.
3. Calf Stretch
- Benefits – Doing this stretch helps increase flexibility in your calf muscles. As a result, it relieves the discomfort in the Achilles tendon.
- Repetitions – 10 to 12 repetitions
- Things to have – A stretch band, towel, or belt. While doing this stretch, you will be seated on the floor.
Step-By-Step Instructions
1. Be in a long seated position. Wrap your forefoot with the end of the stretch band.
2. Pull on the band so that it creates a stretch in your calf muscle.
3. Remain in that position for 5 to 10 seconds.
4. Relax and then do a repetition. This cycle should be continued for 10 total reps.
4. Standing Calf Stretch
- Benefits – Also known as the “runner’s stretch”, in this position you will get up on your feet.
- Repetitions – 1 to 2 rounds of 10 repetitions.
Step-By-Step Instructions
1. Be in a standing position.
2. Take a step forward. It should be followed by bending your knee. Make sure that you keep your back leg straight and your back heel should be planted on the ground.
3. Shift your weight forward into your front leg so that it creates a stretch on your rear calf muscle.
4. Stay in that position for five to 10 seconds. Now shift your weight back to balance.
5. Toe-To-Wall Stretch
- Repetitions – 1 to 2 rounds of 10 repetitions
- Things to have – A wall or similar kind of stable flat surface that can bear your weight.
Step-By-Step Instructions
1. Place the toe of your one foot against the wall.
2. Lean your body forward so that a stretch is created on the backside of your leg.
3. Stay in that position for 5 to 10 seconds.
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Conclusion
Hope you thoroughly enjoyed reading the 5 top stretches for the Achilles tendon. An injury to the Achilles tendon can keep you away from activities for months. Make sure that you follow the steps mentioned above religiously to get the desired results.
