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Achilles Tendon Stretches
Body Part:
Foot
Equipment:
Midi Foam Roller
Level:
Beginner
Get Back In Fighting Form With Our 10-Minute Achilles Tendon Stretches
Does each day feel like you’re on the losing side of a Trojan War because of Achilles tendon pain? Overthrow agony with this Trojan Horse: our 10-minute Achilles tendon stretches. Whether you have Achilles tendonitis (sometimes spelled “Achilles tendinitis”), torn your tendon, or are experiencing general pain, our stretches can help alleviate, rehabilitate, and get you back in fighting form. We’ve developed an easy-to-follow routine made up of 2 foam rolling massages and 3 stretches that target each area where you may experience pain or discomfort. You can do our stretches for Achilles tendinopathy anywhere and all you need is our Midi Foam Roller. Jump to our routine or keep reading to learn about the Achilles tendon and causes and symptoms of Achilles tendon pain.
The Achilles Tendon: Where it Is and What it Does
Your Achilles tendon runs along the back of your lower leg, connecting your calf muscle to your heel bone. This bouncy band is the largest tendon in your body, and it goes into action when you walk, run, jump, and climb stairs. Your Achilles tendon allows you to point your toes, stand on your tiptoes, and lift your heel off the ground. Because the Achilles tendon stores and releases so much tension 1) so frequently, it is prone to tendonitis and injury.
Causes of Achilles Tendonitis and Pain
Achilles tendonitis and injuries to the tendon are commonly caused by activities where there are sudden changes in the speed of your movement or that involve repetitive movements of increasing intensity. Running, football, baseball, tennis and dance can overstress the tendon and lead to microtears.
You may be at a greater risk of injuring your Achilles tendon if you have sunken foot arches, are overweight, or begin running or playing a sport after a long break.
Symptoms
Signs that you have injured your Achilles tendon are a burning sensation or stiffness around your ankle, ache in the area around your heel or back of your leg after running, climbing stairs, or playing sports, or your Achilles tendon feels stiff or tender following a period of inactivity.
If you feel immediate, severe pain during or after physical activity, this may be a sign of an Achilles tendon rupture. If you hear a snapping or popping noise during or after physical activity followed by bruising and swelling, this is a sign that you have torn your Achilles tendon.
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Take me to the shop.EXERCISES FOR YOUR ACHILLES TENDONS
To maximize the benefits of our routine, exercise intensely and intelligently. Challenge yourself to perform our foam roll massages and stretches at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or massage to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
Achilles Tendon Foam Rolling Massages
Calf Foam Rolling Massage
- Sit on the floor and place your hands behind you for support.
- Straighten your leg with the affected Achilles tendon and bend your other leg at a 90° angle.
- Place your Achilles tendon in the protective groove of the Midi Foam Roller.
- Apply as much pressure to the Midi Foam Roller as you can.
- Using your hands and free foot, walk yourself forward so that you’re rolling in the direction of your knee.
- Roll slowly and forcefully until you reach the back of your knee. This foam rolling massage should take about 2 minutes.
- You can stop when you reach your knee, or if you like, keep rolling to the top of your buttocks.
Shin Foam Rolling Massage
- Sit on the floor with the leg of your affected foot bent at a 90° angle.
- Place the Midi Foam Roller on the bridge of your affected foot.
- Apply as much pressure as you can.
- Roll slowly and forcefully in the direction of your knee.
- This foam rolling massage should take about 2 minutes.
- Straighten your leg slightly as you roll over your knee.
- Roll about halfway up your thigh and finish.
Achilles Tendon Stretches
Foot Bridge Stretch
- Get down on your hands and knees with your hands slightly wider than shoulder-width apart.
- Lay the tops of your feet on the floor. If you find that this position causes pain in your Achilles tendon, raise your feet slightly.
- Slowly bring your buttocks back until you feel a stretch along the bridges of your feet and your Achilles tendon.
- Hold for about 1 minute.
- Slowly sit back on your heels. Sit in this position for between 2 and 2.5 minutes.
- Finish.
Standing Calf Stretch
- Stand facing a wall so that there’s slightly more than arms distance between you and the wall.
- Lock your arms and place your hands on the wall.
- Step forward with your unaffected foot, take a step back with your affected foot and lock your knee.
- Important! Make sure your feet are pointed straight towards the wall, and your knee stays locked. If you angle your foot even slightly, you won’t stretch your Achilles tendon.
- Bend your knee until you feel a stretch along your calf.
- Bend further down to intensify the stretch.
- Check to make sure that your knee is locked and your feet are pointing straight towards the wall and hold for 2 to 2.5 minutes.
- Leave the position slowly and shake both legs.
- Finish.
Achilles Stretch
- Stand facing a wall so that there’s slightly more than arms distance between you and the wall.
- Place your hands on the wall and step forward with your unaffected foot.
- Maintaining a straight back, bend your knees until you feel a stretch along your Achilles tendon and around your ankle.
- Bend down further to intensify the stretch.
- Hold for 2 to 2.5 minutes.
- Leave the position slowly and shake your legs.
- Finish.
Give this a try
Perform our Achilles tendon stretches 6 days a week for a 3-week sprint. When your pain subsides, you can stop exercising. If it persists, continue until the pain is alleviated.
OUR TIPS TO AVOID AN ARROW TO THE ANKLE
- Are you a weekend warrior who doesn’t have time for sports Monday through Friday? Do your muscles and tendons a favour: decrease your chances of injury with a full-body warm-up.
- Are you a rigorous runner? Check your trainers. If they are old or worn out, they probably don’t provide the support your feet need. Time for a new pair.
- Are you ready to return to the track or field after a long break? Ease yourself back into a vigorous sport routine. Increase the frequency of your activity gradually to allow your body the time it needs to adjust.
Sources & Studies
- ↑1 Source: Scott A., Docking S., Vicenzino B., et al. (2013). Sports and exercise-related tendinopathies: a review of selected topical issues by participants of the second International Scientific Tendinopathy Symposium (ISTS) Vancouver 2012. British Journal of Sports Medicine, 47:536-544. https://bjsm.bmj.com/content/47/9/536.
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