How to Stretch an Achilles Tendon

 

Having a tight Achilles tendon can leave you vulnerable to injuries of both your tendon and your foot. Learning how to properly stretch your Achilles tendon is important, because too much stretch can cause an even greater injury to this sensitive area.

Instructions

  1.  Step 1

Warm up. It is important to stretch only after warming up for at least 10 minutes, preferably at the end of your workout. Tendons that are not warm do not stretch as easily, and you can risk a strain.

  1.  Step 2

Stand facing a wall with your feet together. Stand 2 or 3 feet away from the wall. The distance you stand away from the wall will depend on your height. If you are taller, you will likely need to stand farther away.

  1.  Step 3

Extend your hands and lean toward the wall. You will feel as if you are getting ready to do pushups against the wall.

  1. Step 4

Bring your left foot closer to the wall and bend that leg. This will cause the muscle in the back of your right leg, the hamstring, to stretch.

  1. Step 5

Slightly bend your right leg, while keeping your foot flat on the ground. You should feel a stretch in your right Achilles tendon. Keep the stretch so you can just feel it. Don't stretch it too much or you risk injury.

  1. Step 6

Hold the stretch for 15 seconds.

  1. Step 7

Repeat on the other side





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