{"id":3934,"date":"2020-09-14T17:49:28","date_gmt":"2020-09-14T15:49:28","guid":{"rendered":"https:\/\/www.liebscher-bracht.com\/en\/?page_id=3934"},"modified":"2023-03-01T14:30:52","modified_gmt":"2023-03-01T13:30:52","slug":"exercises","status":"publish","type":"page","link":"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/achilles-tendon\/exercises\/","title":{"rendered":"Achilles Tendon Exercises"},"content":{"rendered":"\n\t<section class=\"section dark\" id=\"section_680302294\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n<div class=\"row align-middle align-center\"  id=\"row-640231725\">\n\n\t<div id=\"col-606208049\" class=\"col hide-for-small medium-3 small-6 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover hide-for-small x md-x lg-x y md-y lg-y\" id=\"image_695083435\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"619\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achillestendonstretches-1024x621.jpg\" class=\"attachment-large size-large\" alt=\"A woman is stretching her Achilles tendon and smiles.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achillestendonstretches-1024x621.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achillestendonstretches-300x182.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achillestendonstretches-768x466.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achillestendonstretches.jpg 1200w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_695083435 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-606208049 > .col-inner {\n  padding: 20px 0px 0px 0px;\n  margin: 0px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-2010960204\" class=\"col medium-9 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p style=\"margin-bottom: 5px;\" data-text-color=\"success\"><a href=\"https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/achilles-tendon\/\">Achilles Tendon<\/a><\/p>\n<h1 class=\"uppercase\"><span style=\"font-size: 110%;\">Achilles Tendon Exercises<\/span><\/h1>\n<hr \/>\n<div class=\"row\"  id=\"row-682947694\">\n\n\t<div id=\"col-1251041967\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Body Part:<\/strong><br \/><span style=\"font-size: 140%;\">Foot & Leg<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1251041967 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-942446537\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Equipment:<\/strong><br \/><span style=\"font-size: 140%;\">Midi Foam Roller, Osteopressure Tool<\/span><\/p>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-942446537 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1693385586\" class=\"col medium-4 small-12 large-4\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<p><strong data-text-color=\"success\">Level:<\/strong><br \/><span style=\"font-size: 140%;\">Beginner<\/span><\/p>\n<div class=\"meter orange nostripes\"><span style=\"width: 33.3%\"><\/span><\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1693385586 > .col-inner {\n  margin: 0 0px -35px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-2010960204 > .col-inner {\n  padding: 0 0px 0px 0px;\n  margin: 0px 0px -15px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\n\t\t\n<style>\n#section_680302294 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: rgb(89, 93, 78);\n}\n@media (min-width:550px) {\n  #section_680302294 {\n    padding-top: 30px;\n    padding-bottom: 30px;\n  }\n}\n@media (min-width:850px) {\n  #section_680302294 {\n    padding-top: 10px;\n    padding-bottom: 10px;\n  }\n}\n<\/style>\n\t<\/section>\n\t\n<div class=\"row align-center\"  id=\"row-1540649053\">\n\n\t<div id=\"col-1996467588\" class=\"col medium-12 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row hide-for-medium\"  id=\"row-1846523163\">\n\n\n\t<div id=\"col-618132704\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row\"  id=\"row-196560959\">\n\n\n\t<div id=\"col-1432929429\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<div class=\"row\"  id=\"row-1283430897\">\n\n\n\t<div id=\"col-1994132686\" class=\"col medium-3 small-3 large-3\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_455088404\">\n\t\t<a class=\"\" href=\"#lightbox\" >\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:15px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"106\" height=\"106\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/roland.png\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Roland Liebscher-Bracht in a white shirt is kindly smiling.\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_455088404 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1994132686 > .col-inner {\n  margin: 10px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-935404691\" class=\"col medium-9 small-9 large-9\"  >\n\t\t\t\t<div class=\"col-inner\" style=\"background-color:rgb(255, 255, 255);\" >\n\t\t\t\n\t\t\t\n\n<h3 style=\"margin-bottom: 0;\"><span style=\"color: #b5a074; font-size: 80%;\">Roland Liebscher-Bracht<\/span><\/h3>\n<p style=\"line-height: 1.1em; margin-bottom: 0px;\"><span style=\"font-size: 85%;\">Germany\u2019s trusted pain specialist<\/span><\/p>\n<a href=\"#lightbox\" class=\"button secondary is-link is-smaller\"  >\n\t\t<span>Read more<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n\n\n<p>\t<div id=\"lightbox\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p>\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_451143061\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" style=\"margin:5px 0px 20px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"600\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg\" class=\"attachment-large size-large\" alt=\"Roland &amp; Petra\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032.jpg 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-300x225.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/04\/PLATZHALTER-2020-04-24-12_39_20-liebscher-bracht-startseite-beitragsbild-201912032-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_451143061 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t<\/p>\n<h4>THE PAIN SPECIALISTS<br \/>\n<\/h4>\n<p>Over 30 years of research and hands-on experience make the Liebscher & Bracht pain therapy what it is today: an outstanding approach to naturally treating pain conditions. Making use of the mechanics of the body, it offers people the chance to free themselves of their discomfort by using unique and incredibly useful techniques. All this happens without having to rely on medication or operations.<\/p>\n<p><a href=\"https:\/\/www.liebscher-bracht.com\/en\/about-us\/founders\/\" class=\"button secondary is-link is-small\"  >\n\t\t<span>More about the founders<\/span>\n\t<i class=\"icon-angle-right\" aria-hidden=\"true\" ><\/i><\/a>\n<\/p>\n<p>\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-935404691 > .col-inner {\n  margin: 5px 0px -33px -13px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\n<style>\n#row-196560959 > .col > .col-inner {\n  background-color: rgb(243, 243, 243);\n}\n<\/style>\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-618132704 > .col-inner {\n  margin: 0px 0px -55px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-51834452\">\n\n\n\t<div id=\"col-1466679702\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\" style=\"background-color:#839082;\" >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-1111048765\" class=\"text\">\n\t\t\n\n<h3 class=\"uppercase\"><span style=\"font-size: 135%;\" data-text-color=\"white\">download your Free pdf Guide<\/span><\/h3>\n\t\t\n<style>\n#text-1111048765 {\n  color: rgb(255,255,255);\n}\n#text-1111048765 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1167719935\">\n\t\t<a class=\"\" href=\"#download\" >\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht.png\" class=\"attachment-large size-large\" alt=\"A preview of the Liebscher &amp; Bracht Achilles Tendonitis Guide together with the front page.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/a>\t\t\n<style>\n#image_1167719935 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\t<div id=\"text-1746356575\" class=\"text\">\n\t\t\n\n<span data-text-color=\"white\">Receive the 6 most effective exercises to reduce tension and completely get rid of Achilles Tendonitis.<\/span>\n\t\t\n<style>\n#text-1746356575 {\n  color: rgb(255,255,255);\n}\n#text-1746356575 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<a href=\"#download\" class=\"button primary is-larger\"  style=\"border-radius:99px;\">\n\t\t<span>download now<\/span>\n\t<\/a>\n\n\n<p>\t<div id=\"download\"\n\t     class=\"lightbox-by-id lightbox-content mfp-hide lightbox-white \"\n\t     style=\"max-width:600px ;padding:20px\">\n\t\t<\/p>\n<p><strong><span data-text-color=\"primary\"><span style=\"font-size: 115%;\">Discover the best exercises to treat your pain - for free!<\/span><br \/>\n<\/span><\/strong><\/p>\n<p>Join over <strong>2.5 million<\/strong> people worldwide who are already using our unique therapeutic techniques.<strong> Download our FREE PDF guide<\/strong> with 6 <strong>simple exercises<\/strong> for Atlas Correction and see the results for yourself!<\/p>\n<p><strong>Start your pain-free life now. <\/strong><\/p>\n<p><div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-achilles-tendon' id='hsForm_beb15bd2-148a-4231-bff9-b74d51add27e' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='beb15bd2-148a-4231-bff9-b74d51add27e'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='achilles-tendon' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div><br \/>\n\t<\/div>\n\t\n\t<\/p>\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1466679702 > .col-inner {\n  padding: 10px 10px 0px 10px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-2018695803\" class=\"col medium-12 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2>Easy Achilles Tendon Exercises for Your Home Routine<\/h2>\n<p>We&#8217;ve compiled <strong>several useful and practical exercises to soothe your Achilles tendon pain<\/strong>. First, we&#8217;ll start with our <strong>osteopressure<\/strong> method to relieve any acute aches you&#8217;re experiencing. This will ensure that you can do the <strong>stretches<\/strong> and <strong>massages<\/strong> without having to worry. Afterward, we&#8217;re continuing with some simple <strong>muscle-fasciae stretching exercises<\/strong>. For the last step, your muscles and fasciae are receiving some special treatment: we&#8217;ll relax them during a <strong>foam rolling massage<\/strong>.\u00a0<\/p>\n\t<div id=\"gap-260845529\" class=\"gap-element clearfix\" style=\"display:block; height:auto;\">\n\t\t\n<style>\n#gap-260845529 {\n  padding-top: 30px;\n}\n<\/style>\n\t<\/div>\n\t\n<p><a id=\"uebung\"><\/a><strong>Good luck with the exercises and have fun!<\/strong><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-equal align-center\"  id=\"row-1871176655\">\n\n\t<div id=\"col-699716129\" class=\"col medium-12 small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1493789688\">\n\n\t<div id=\"col-998749968\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">OSteopressure<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-998749968 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1820324360\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_820021398\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:100%;\">\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"631\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6-1024x633.jpg\" class=\"attachment-large size-large\" alt=\"A woman is using the spherical handle to perform Osteopressure on her foot.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6-1024x633.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6-300x186.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6-768x475.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6-1536x950.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/08\/hammer-toe-exercise-6.jpg 1609w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_820021398 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-636432709\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise1-1\">Exercise 1<\/h3>\n<p>Begin with this exercise if you&#8217;re in too much pain to stretch. <br \/>You&#8217;ll need <a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/osteopressure-tool\/osteopressure-tool-basic\/?itm_medium=text&itm_source=encyclopedia-of-pain&itm_campaign=en.roi.encyclopedia-of-pain-achilles-tendon-exercises-&itm_content=osteopressure-tool-osteopressure-tool-basic\"  dpc-external=\"true\"  target=\"_blank\" >our osteopressure tool<\/a> with the <strong>spherical handle <\/strong>and the<strong> flat bit<\/strong>. Alternatively, use a cork stopper.<br \/>Sit down on a chair and put the right leg over the left leg to reach your sole easily. Take the Pain Releaser into your right hand and use it to<strong> probe your sole for painful spots<\/strong>.<br \/>Once you find sensitive spots on your sole, use the tool to <strong>press into them until the pain subsides<\/strong>. While you&#8217;re pressing, you may use your other hand to stabilize the right.<br \/>If you want, you can use the pointy bit for the osteopressure tool, too. This way, the area to press is even smaller and more pointedly. <br \/><strong>Remember to increase the pressure used slowly.<\/strong><\/p>\n<p>\u00a0<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row\"  id=\"row-548394900\">\n\n\t<div id=\"col-1021931982\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">Step 2 \u2014 Muscle-Fasciae Stretch<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1021931982 > .col-inner {\n  margin: 25px 0px -25px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-726956606\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<div class=\"row align-center\"  id=\"row-1925003153\">\n\n\t<div id=\"col-85797396\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_958634893\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"536\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020-1024x538.jpg\" class=\"attachment-large size-large\" alt=\"A woman is stretching her legs to get rid of hip pain\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020-1024x538.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020-300x158.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020-768x403.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020-1536x807.jpg 1536w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/07\/hip-pain-2-17072020.jpg 1580w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_958634893 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-390051040\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise2-1\">Exercise 1<\/h3>\n<p id=\"exercise2-1\">Place your hands on a wall. Put one foot directly in front of it. Take a step back with the other foot.<br \/>The leg closest to the wall will bend a bit. Keep your other leg stretched though: the heel has to be on the ground.<br \/>Twist the hurting leg around until you find a particularly sore spot.<br \/>Now bend the knee of the leg farthest away from the wall. You&#8217;ll immediately feel a tug on your calves and sole.<br \/><strong>Stay like this for two minutes. If the Achilles tendon of both of your feet hurt, switch sides, and repeat the exercise.<\/strong><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1171022680\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_1562516753\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"907\" height=\"618\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-stretch2.jpg\" class=\"attachment-large size-large\" alt=\"A man sits on his knees and holds his arms straight in front of him, slightly leaning forward.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-stretch2.jpg 907w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-stretch2-300x204.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-stretch2-768x523.jpg 768w\" sizes=\"(max-width: 907px) 100vw, 907px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_1562516753 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-305821118\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise2-2\">Exercise 2<\/h3>\n<p id=\"exercise2-2\">Assume a<strong> quadruped position<\/strong> on a mat or the floor. <br \/>Shift your bottom toward your legs.<br \/>Try to move farther and farther back and check <strong>how much pressure you can put on your lower legs and the shins<\/strong>.<br \/>The goal is to place your bottom on your legs as far as the pain allows it. <strong>See for yourself how far you can get and stay in this position for two minutes<\/strong>. Repeat this exercise multiple times a day.<\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n<div class=\"row align-center\"  id=\"row-979469342\">\n\n\t<div id=\"col-1480813822\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h2 class=\"uppercase\" style=\"text-align: center;\">Foam Rolling Massage<\/h2>\n<hr \/>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1480813822 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1318381313\" class=\"col medium-4 small-12 large-3\"  >\n\t\t\t\t<div class=\"col-inner text-left\"  >\n\t\t\t\n\t\t\t\n\t<div class=\"img has-hover test x md-x lg-x y md-y lg-y\" id=\"image_505250879\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner dark\" >\n\t\t\t<img decoding=\"async\" width=\"1020\" height=\"593\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-foam-rolling-massage-1024x595.jpg\" class=\"attachment-large size-large\" alt=\"A man is sitting on a mat, stretching out one leg, with the foot propped up on a foam roller. The other leg is angled towards his torso.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-foam-rolling-massage-1024x595.jpg 1024w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-foam-rolling-massage-300x174.jpg 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-foam-rolling-massage-768x446.jpg 768w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2020\/09\/achilles-tendon-foam-rolling-massage.jpg 1031w\" sizes=\"(max-width: 1020px) 100vw, 1020px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_505250879 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n\n\t<div id=\"col-1186560756\" class=\"col medium-8 small-12 large-9\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n<h3 id=\"exercise3-1\">Exercise 1<\/h3>\n<p>For this exercise, you&#8217;ll need <a  href=\"https:\/\/shop.liebscher-bracht.com\/en\/foam-roller\/foam-roller-set\/?itm_medium=text&itm_source=shop&itm_campaign=en.roi.encyclopedia-of-pain-achilles-tendon-exercises-&itm_content=foam-roller-foam-roller-set\"  dpc-external=\"true\"  target=\"_blank\" >our midi roller<\/a> or something similar.<br \/>Sit down on a mat or the floor and<strong> stretch out your right leg<\/strong>. <br \/>Take our midi roll and <strong>put it underneath the hurting leg<\/strong>. The groove of the foam roller should be directly under your Achilles tendon.<br \/>Place both hands behind your back on the mat. Push yourself forward and<strong> roll over the complete underside of your lower leg<\/strong>. Stop once you reach the knee pit. <br \/>Put the midi roll back under your Achilles tendon.<br \/><strong>Repeat the exercise for two minutes and switch sides if you have issues with the other leg.<\/strong><\/p>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\n\t\n<\/div>\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-699716129 > .col-inner {\n  margin: 0px 0px -30px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-1606556117\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner text-center\"  >\n\t\t\t\n\t\t\t<span class='lnb-social-icon-list'><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/www.liebscher-bracht.com\/en\/encyclopedia-of-pain\/achilles-tendon\/exercises\/&amp;src=sdkpreparse\"  class=\"fb-xfbml-parse-ignore lnb-social-icon-circle lnb-social-icon-facebook-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-facebook-filled\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a target=\"_blank\"  href=\"https:\/\/pinterest.com\/pin\/create\/button\/?url=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fachilles-tendon%2Fexercises%2F&amp;media=https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fwp-content%2Fuploads%2F2020%2F09%2Fachillestendonstretches.jpg\"  class=\"lnb-social-icon-circle lnb-social-icon-pinterest-outer\" dpc-external=\"true\"  target=\"_blank\" ><i class=\"lnb-icon-social-pinterest\"><\/i><\/a><\/span><span class=\"lnb-social-icon-list-item lnb-social-hide-on-mobile\"><a href=\"mailto:?subject=Check%20it%20out%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fachilles-tendon%2Fexercises%2F&amp;body=Hi%2C%20be%20sure%20to%20check%20this%20out%3A%20Here%20is%20the%20link%3A%20https%3A%2F%2Fwww.liebscher-bracht.com%2Fen%2Fencyclopedia-of-pain%2Fachilles-tendon%2Fexercises%2F\" target=\"_self\" rel=\"nofollow\" class=\"nolightbox lnb-social-icon-circle lnb-social-icon-mail-outer\"><i class=\"lnb-icon-social-mail\"><\/i><\/a><\/span><\/span>\n<h4 style=\"text-align: center;\">Did this contribution help you?<\/h4>\n<p style=\"text-align: center;\">Then we would be happy if you shared it with your friends:<\/p>\n<p style=\"text-align: center;\">\n\n\t<section class=\"section\" id=\"section_1272125688\">\n\t\t<div class=\"section-bg fill\" >\n\t\t\t\t\t\t\t\t\t\n\t\t\t\n\t<div class=\"is-border\"\n\t\tstyle=\"border-width:0px 0px 0px 0;margin:0px 0px 0 0px;\">\n\t<\/div>\n\n\t\t<\/div>\n\n\t\t\n\n\t\t<div class=\"section-content relative\">\n\t\t\t\n\n<div class=\"row row-small\"  id=\"row-1507175773\">\n\n\n\t<div id=\"col-837308508\" class=\"col small-12 large-12\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-1635739377\" class=\"text\">\n\t\t\n\n<h2 class=\"uppercase\"><span style=\"font-size: 110%;\">The Best Exercises and Tips Against Achilles Tendonitis<\/span><\/h2><span style=\"font-size: 115%;\"> Download our<strong>\u00a0FREE PDF guide<\/strong> featuring our 6 most effective exercises for getting rid of Achilles Tendonitis.\u00a0<\/span>\n\t\t\n<style>\n#text-1635739377 {\n  text-align: center;\n  color: rgb(255,255,255);\n}\n#text-1635739377 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n<div class=\"is-divider divider clearfix\" style=\"margin-top:1.2em;margin-bottom:1.2em;max-width:0px;height:0px;\"><\/div>\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-837308508 > .col-inner {\n  margin: 0px 0px -16px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-535738323\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div class=\"img has-hover x md-x lg-x y md-y lg-y\" id=\"image_934226269\">\n\t\t\t\t\t\t\t\t<div class=\"img-inner image-cover dark\" style=\"padding-top:55%;margin:1px 0px 0px 0px;\">\n\t\t\t<img decoding=\"async\" width=\"800\" height=\"422\" src=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht.png\" class=\"attachment-original size-original\" alt=\"A preview of the Liebscher &amp; Bracht Achilles Tendonitis Guide together with the front page.\" srcset=\"https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht.png 800w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht-300x158.png 300w, https:\/\/www.liebscher-bracht.com\/en\/wp-content\/uploads\/2022\/01\/mockup-ratgeber-thumb-achilles-tendonitis-liebscher-bracht-768x405.png 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\n<style>\n#image_934226269 {\n  width: 100%;\n}\n<\/style>\n\t<\/div>\n\t\n\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-535738323 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n\t<div id=\"col-243958591\" class=\"col medium-6 small-12 large-6\"  >\n\t\t\t\t<div class=\"col-inner\"  >\n\t\t\t\n\t\t\t\n\n\t<div id=\"text-3127792744\" class=\"text orange\">\n\t\t\n\n<strong>All gain. No pain.<\/strong> <div class='hbspt-form'>\n                <form name='EN-ratgeber-download-webseite-achilles-tendon' id='hsForm_beb15bd2-148a-4231-bff9-b74d51add27e' class='hs-form' method='POST' action='\/wp-json\/lb-hubspot\/v1\/process\/'>\n                    <input type='hidden' name='portal_id' value='3953618'>\n                    <input type='hidden' name='form_id' value='beb15bd2-148a-4231-bff9-b74d51add27e'>\n                    <input type='hidden' name='page_name' value=''>\n                    <input type='hidden' name='page_uri' value=''><div class='hs_email hs-email hs-fieldtype-text field hs-form-field'><div class='input'><input type='email' \n                               class='hs-input' \n                               name='email'  required  \n                               placeholder='E-Mail*' \n                               value='' \/><\/div><\/div><div class='hs_en_newsletter_herkunft hs-en_newsletter_herkunft hs-fieldtype-select field hs-form-field'><div class='input'><input type='hidden'  \n                                        class='hs-input' \n                                        name='en_newsletter_herkunft'  \n                                        value='Ratgeberdownload-Webseite' \/><\/div><\/div><div class='hs_en_ratgeber_download_webseite hs-en_ratgeber_download_webseite hs-fieldtype-text field hs-form-field'><div class='input'><input type='hidden' \n                               class='hs-input' \n                               name='en_ratgeber_download_webseite'  \n                               placeholder='' \n                               value='achilles-tendon' \/><\/div><\/div><div class='legal-consent-container'>\n                <input type='hidden' name='consent_type' value='legitimateInterest' \/>\n            \n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_id' value='4541818' \/>\n                <div class='hs-richtext'><p>I agree to the terms and conditions of the <a href=\"https:\/\/www.liebscher-bracht.com\/en\/privacy-policy\/\" rel=\"noopener\">privacy policy<\/a>.<\/p><\/div>\n                <input type='hidden' name='LEGITIMATE_INTEREST_subscription_type_text' value='\"&lt;p&gt;I agree to the terms and conditions of the &lt;a href=&quot;https:\\\/\\\/www.liebscher-bracht.com\\\/en\\\/privacy-policy\\\/&quot; rel=&quot;noopener&quot;&gt;privacy policy&lt;\\\/a&gt;.&lt;\\\/p&gt;\"'>\n            <\/div><div class='hs_submit hs-submit'>\n                <div class='actions'>\n                    <input type='submit' value='Download' class='hs-button primary large' \/>\n                <\/div>\n             <\/div><input type='hidden' name='ticket_fields' value=''>\n<\/form>\n            <\/div>\n\t\t\n<style>\n#text-3127792744 {\n  color: rgb(255,255,255);\n}\n#text-3127792744 > * {\n  color: rgb(255,255,255);\n}\n<\/style>\n\t<\/div>\n\t\n\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-243958591 > .col-inner {\n  padding: 0px 0px 0px 30px;\n  margin: 0px 0px 0px -30px;\n}\n<\/style>\n\t<\/div>\n\n\t\n\n<\/div>\n\n\t\t<\/div>\n\n\t\t\n<style>\n#section_1272125688 {\n  padding-top: 30px;\n  padding-bottom: 30px;\n  background-color: #839082;\n}\n<\/style>\n\t<\/section>\n\t\n\t\t<\/div>\n\t\t\t\t\n<style>\n#col-1606556117 > .col-inner {\n  padding: 20px 20px 20px 20px;\n  margin: 30px 0px 0px 0px;\n}\n<\/style>\n\t<\/div>\n\n\t\n<\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":13,"featured_media":3953,"parent":3482,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"page-blank.php","meta":{"footnotes":""},"class_list":["post-3934","page","type-page","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/3934","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/users\/13"}],"replies":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/comments?post=3934"}],"version-history":[{"count":37,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/3934\/revisions"}],"predecessor-version":[{"id":20367,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/3934\/revisions\/20367"}],"up":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/pages\/3482"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media\/3953"}],"wp:attachment":[{"href":"https:\/\/www.liebscher-bracht.com\/en\/wp-json\/wp\/v2\/media?parent=3934"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}