4 Stretches For Achilles Tendonitis

Achilles tendonitis is the irritation and inflammation of your Achilles tendon. The Achilles tendon, which is the large tendon that connects your calf muscles to your heel bone, helps you to walk, run, jump, and stand. As such, it makes sense that pain in your Achilles tendon can stop you from living your life in the way you want. However, it doesn’t need to. Achilles tendon pain may be managed through home remedies such as stretching that aim to help with your recovery.

This blog explains how stretching may help with Achilles tendonitis, and which details the stretches you can do in an effort to reduce or manage your pain. For further information or to book an appointment, contact us at 13th Beach today.

Stretches For Achilles Tendonitis

Before beginning your stretch, make sure you take your time. Start slowly, and move slowly when changing positions or deepening a stretch. Avoid bouncing and keep relaxed during each stretch, and keep your heel down to stretch your Achilles tendon properly. Feeling minor discomfort is okay, but don’t force or strain your muscles. If you feel pain, stop stretching immediately as pain may lead to further injury.

1. Runner’s Stretch or Calf Stretch

This stretch aims to loosen the Achilles tendon. You’ll need a wall or chair to lean on as support during part of the stretch.

  1. Begin by placing your hands on the wall or the back of a chair. If you’re using a wall for support, keep your hands at eye level.
  1. Place the leg you want to stretch behind you while keeping your back heel on the floor. Point your toes straight ahead.
  1. Bend the knee on your opposite leg towards the wall. Ensure you keep your back straight.
  1. Lean forwards until you feel a gentle pull or stretch in your calf. Stop before you feel any pain.
  1. Hold this stretch for 30 seconds, and complete three reps.

2. Toe to Wall Stretch

  1. Stand facing a wall. Take the leg that feels the discomfort and place your toes up and against the wall. Start low on the wall and work your way up— the higher your toes, the deeper the stretch. Remember not to go beyond your limits.
  2. Keep your heel on the floor and lean forward as far as you can, ensuring you don’t feel any pain. Keep your other leg behind you, with your toes forward and your heel on the ground.
  1. Hold this pose for 30 seconds, and repeat until you have completed three reps.

3. Heel Drop

For this stretch, you’ll need something to place your foot on such as a stair, stepladder, or low stool. If using something like a stepladder, ensure it’s safely and firmly locked into position and won’t move.

  1. Hold onto the railing. Put the ball of your foot with the Achilles tendon pain on the edge of the bottom step.
  2. Allow your heel to drop down, and let your other foot relax.
  3. Hold for 30 seconds, and complete three reps.

4. Sitting Egg Stretch or Heel Sit Stretch

  1. Stand with your feet hip-width apart, pointing your toes slightly outward.
  2. Stand on the balls of your feet and lower yourself until your bottom meets your heels.
  3. Put your hands on the floor in front of you, with your elbows between your knees.
  4. Press your elbows against your knees and lean forward.
  5. Gently aim your heels down until you feel a light stretch. Remain on your toes.
  6. Hold for 30 seconds, then lift your bottom. Repeat for three reps.

In many cases, Achilles tendonitis and Achilles tendon pain may be improved through home remedies such as these stretches. If your pain continues, you should seek further advice from a professional such as a podiatrist.

Achilles Tendonitis? Book With A Podiatrist Today

Podiatry covers more than just feet— it also incorporates the lower leg, including the Achilles tendon. If Achilles tendonitis or Achilles tendon pain is impacting your life, podiatry may be just what you need to get you back on your feet. Our podiatrists at 13th Beach seek to identify the cause of your pain and aim to improve it in any way we can, allowing you to get back to doing what you love. To make an appointment with a podiatrist, contact us at 13th Beach today.

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