How to Stretch to Ease Achilles Tendonitis


Achilles Tendonitis can be a pernicious injury, one that can take weeks to heal. At the first sign of soreness, try these stretches to help alleviate symptoms and prevent a rupture, which would require surgery and an even longer layoff. Stretch both the gastroc (upper calf muscle) and the soleus (lower calf muscle). Do them just about anytime you're near a wall. Stretch the Achilles tendon once a day for one minute.


  1.  Step 1

Gastroc stretch. Lean into wall, keeping affected leg back straight, heel on floor and turned slightly outward. Stretch should be felt in calf.

  1. Step 2

Soleus stretch. Similar to above with affected leg back but knees slightly bent; lean into wall until stretch is felt in lower calf.

  1. Step 3

Achilles tendon stretch. Stand with toes on stair, heels off the edge. Raise up on toes, then down as far as possible. Return to starting position

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