Z
% How to Safely Stretch Your Achilles Tendon Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Flexibility
How to Safely Stretch Your Achilles Tendon
4 Simple Stretches You Can Do Anywhere By Elizabeth Quinn Elizabeth Quinn Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Learn about our editorial process Updated on February 08, 2020 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research.
visibility
249 views
thumb_up
5 likes
J
Content is reviewed before publication and upon substantial updates. Learn more.
thumb_up
24 likes
J
by Michael Lau, PT, DPT Medically reviewed by
Michael Lau, PT, DPT Michael Lau, PT, DPT, CSCS, is a licensed physical therapist, strength and conditioning coach, and co-founder of The Prehab Guys. Learn about our Medical Review Board Print Verywell / Ben Goldstein Table of Contents View All Table of Contents Standing Toe Raises Sitting Egg Stretch Standing Achilles Stretch Seated Towel Stretch 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 only point your toes but to propel yourself forward in an explosive movement, such as sprinting, diving, jumping, or cycling.
thumb_up
40 likes
L
The Achilles tendon may be prone to injuries, such as tendonitis and rupture, if it is not strong enough to handle the demands placed on it. It can also start to weaken after years of overuse or when exposed to high-dose corticosteroids. 0:47
Watch Now: The Correct Way to Stretch Your Achilles Tendon Even if you are not an athlete, keeping your Achilles tendon flexible can help prevent a flat-footed gait that some people develop.
thumb_up
33 likes
Z
Before embarking on a stretch of any sort, it is important to follow three simple rules: Do not bounce. This can lead to microtears and soreness.
thumb_up
10 likes
D
Move slowly. Stretch a little, release, and stretch a little more. Stop if you feel any pain.
thumb_up
25 likes
S
Never force a stretch. Standing Toe Raises This simple routine uses gravity to slowly stretch the Achilles tendon beyond its neutral position.
thumb_up
10 likes
D
It is also great at strengthening the calves. Evidence shows that strengthening muscles is even better than stretching them for reducing injury risk. This exercise gives you both. How to Do a One-Legged Standing Toe Raise Find a board around 3 inches high that you can stand on solidly.
thumb_up
49 likes
J
Place the board near a wall or counter. (Alternately, you can use the stairs.)Place the ball of your foot on the edge of the board, allowing the heel to hover freely.Holding the wall for support, slowly dip your heel below the edge of the board until you feel a stretch.Hold for 5 seconds, and then lift your heel until you are up on your tiptoes. Hold for another 5 seconds.Repeat 8 to 10 times, and switch legs.
thumb_up
38 likes
H
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.
thumb_up
45 likes
M
Sitting Egg Stretch The sitting egg, also known as the "heel-sit," is a slightly more difficult variation 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 the calf muscle. Like standing toe raises, it also incorporates strengthening, so it is a doubly effective move.
thumb_up
37 likes
I
How to Do a Sitting Egg Stretch Stand with the feet hip-width apart with your toes pointed slightly outward.Standing on the balls of your feet, lower your body until your bottom makes contact with your heels.Place your hands on the floor in front of you, positioning your elbows between your knees.Lean forward as you press your elbows outward against the knees.Remaining on your toes, gently force your heels down until you feel a slight stretch.Hold for 30 seconds, then lift your bottom to release.Repeat the stretch one to three more times. Standing Achilles Stretch There are many different ways to stretch your Achilles tendon, but one of the more common is the standing Achilles stretch.
thumb_up
40 likes
B
Also known as the "lean-and-lunge," the warm-up isolates both the tendon and the soleus muscle. How to Do a Standing Achilles Stretch Stand about an arm's length away from a wall.Lean forward and place both hands on the wall, roughly a shoulder-width apart.Extend one foot back, placing the heel flatly on the floor.Keep the other foot closer to the wall.Lean forward and press down on the back heel with your knee slightly bent.Once comfortable, sink into your hips to deepen the stretch.
thumb_up
20 likes
N
Keep the hips square, and avoid bending at the waist.Hold for 30 seconds, and switch sides.Repeat one to four times for each leg. Keeping the knee bent helps isolate the Achilles tendon. Straightening the knee diverts the stretch to the calf.
thumb_up
24 likes
G
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 stretch and may end up putting undue strain on the ankle.
thumb_up
0 likes
C
Seated Towel Stretch The seated towel stretch places mechanical stress on the toes to dorsiflex the foot and stretch both the Achilles tendon and calf muscle. How to Do a Seated Towel Stretch Sit on the floor with your legs extended forward.Place a gym towel under the balls of your feet, grasping each end with a hand.Sitting up with a straight spine, pull the towel toward you until you feel a stretch.Hold for 30 seconds and release.Repeat one to three more times. People with short hamstrings, men especially, often find it difficult to sit on the floor without falling back.
thumb_up
40 likes
S
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 the other, you can wrap a towel around each foot individually rather than both. 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
thumb_up
32 likes
L
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Egger AC, Berkowitz MJ.
thumb_up
35 likes
H
Achilles tendon injuries. Curr Rev Musculoskelet Med. 2017;10(1):72-80.
thumb_up
10 likes
T
doi:10.1007/s12178-017-9386-7 Knapik JJ. The importance of physical fitness for injury prevention: Part 2.
thumb_up
39 likes
E
J Spec Oper Med. 2015;15(2):112-5. PMID:26125174 By Elizabeth Quinn
Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics.
thumb_up
12 likes
E
See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback!
thumb_up
48 likes
E
What is your feedback? Other Helpful Report an Error Submit Related Articles Feel-Good Calf Stretches for Lower Leg Pain 3 Easy Stretches for Your Calves The 10 Best Stretches for Soccer Players Cyclists Can Keep Limber With Different Types of Stretches How to Treat and Prevent Shin Splint Pain 7 Essential Hip Flexor Stretches Effective Stretches for the Muscles Around Your Knees How to Do Standing Calf Raises: Techniques, Benefits, Variations 8 Best Total Body Stretching Exercises to Improve Flexibility How to Do Leg Curls: Techniques, Benefits, Variations Strengthen the Achilles Tendon With Eccentric Exercise to Reduce Injury Stretching Exercises for Tight Leg Muscles 5 Dumbbell Leg Exercises to Workout Every Muscle 11 Accessible Chair Exercises for Older Adults Beginner Ball Workout for Balance, Stability, and Core Strength 8 Ways to Prevent Shin Splints for Runners When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests.
thumb_up
21 likes
J
You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Cookies Settings Reject All Accept All
thumb_up
11 likes
Similar Discussions
-
Chris Eubank Jr abstaining from sex for Conor Benn fight
-
6 Best Nature Inspired Yoga Poses and Exercises
-
Ao Ashi Episode 21 Kaneda is too strong to be left unmarked
-
Yoga Master APK Download for Android
-
BATTLE PLAN APK Download for Android
-
Gas Stoves Can Emit High Levels of Cancer Causing Benzene Study Gas Stoves Home
-
The Worm Turns in Charlton s The Thing 15 by Steve Ditko at Auction Ditko Precodehorror
-
Dan Snyder s scandals are distracting Commanders players Tough for us Nfl Sports
-
USB 1 1 Speed Cables Connectors and More
-
How to Pair Two Echo Dots for Stereo Sound
-
How to Use the iPhone App Library iOS 14 and Up
-
10 Tips to Keep a DSLR From Being Stolen
-
Compare BMW 3 Series Sedan vs BMW X1 CarBuzz
-
Rolls Royce Would Build World s Most Opulent Truck CarBuzz
-
Detektoren für Teilchenstrahlung SpringerLink
-
Clip Studio Vector
-
Great Action Tv Shows
-
Free Fortnite Mobile Accounts With Skins
-
CT Guided Biopsy Aspiration Cedars Sinai
-
Mike Florio hints at major disconnect between Tom Brady and Buccaneers HC Todd Bowles this season
-
Bamboo Jungle in Minecraft
-
Asia Cup 2022 3 big headaches facing India leading up to the tournament
-
Mike Tyson on how his ego changed over the years
-
Sifu players can t get past the second level
-
Looks like we re getting a new Final Fantasy 16 trailer next month
-
Fortnite Clark Kent Armored Batman and Beast Boy locations explained
-
MLB The Show 21 the first multi platform PlayStation Studios title tested
-
Asobo shares new images and details of Flight Simulator s imminent UK makeover
-
Crypto token bridge Nomad completely drained as users turn on company TechRadar
-
How to Turn a Bike Into a Stationary Bike