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.
- 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.
- 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.
- 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