To do effective stretching exercises, hold each stretch for at least 15 to 30 seconds. Don't bounce while you stretch. Just relax and breathe freely.
It's a good idea to do these stretches on both legs, even if you only have problems with one of your Achilles tendons. Stretch one leg first, and then the other.
Sit in a chair and extend your affected leg so that your heel is on the floor.
With your hand, reach down and pull your big toe up and back (toward your ankle and away from the floor).
The next three exercises are often done in a progression (meaning you do the most gentle exercise for a few days, then move on to the more vigorous exercises). Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch. Talk to your health professional about how long you should do each one before moving on to the next one.
Loop a towel around the leg to be stretched. Position the towel so that it goes around your foot just under the toes.
Stand with the balls of both feet on the edge of a stair or curb (or even a medium phone book), with at least one hand holding on to something solid, such as a banister or handrail, to help you keep your balance.
Keeping your affected leg straight, slowly let that heel hang down off of the stair or curb until you feel a stretch in the back of your calf and/or Achilles area. Some of your weight should still be on the other leg.
Repeat 2 to 4 times a session, up to 5 times a day or whenever your Achilles tendon starts to feel tight.
Share on Facebookpost a link to Stretches for achilles tendon problems information on FacebookTweetpost a link to Stretches for achilles tendon problems information on TwitterEmailsend a link to Stretches for achilles tendon problems information by emailText Messageshare a link to Stretches for achilles tendon problems information by textPrint this pagePrint this page