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.

Difficulty: Moderately Easy

Instructions

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

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

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.

Tips & Warnings

• Don’t bounce
• If symptoms linger for more than two weeks, visit your physician pronto.

[1984animalfarm]

on 9/9/2009 I disagree. Overstretching the tendon could be the cause of the pain... especially if the pain is at the place where the tendon attaches to the heel. It is better to raise the heel a little with an insert or buying one of the shoes for runners that have the heels HIGHER than the toes.

[peterpan56]

on 10/28/2007 Good advice. For more information on tendonitis try visiting http://arthritis-symptom.com/. This is one of the largest arthritis sites with dozens of pages of information about tendonitis.