How to Massage the Achilles Tendon

Achilles tendon injuries plague many sports enthusiasts. While some injuries result from accidents or misalignment, many injuries result from overuse. If your Achilles tendon is sore, then it may benefit from gentle massage techniques.

Instructions

Difficulty: Easy

1. Sit in a chair and place your right ankle on the knee of your left leg. When you look down you should see the inner portion of your right leg.
2. Locate your Achilles tendon. It's just below your calf muscles and just above your heel bone.
3. Interlock your fingers around the front of your ankle. Then, place one thumb on each side of the Achilles tendon. Your left arm may feel a little awkward in this position.
4. Wiggle your Achilles tendon back and forth between your two thumbs. The motion should be gentle.
5. Move your two thumbs up and down the Achilles tendon, continuing to gently wiggle the tendon between your thumbs.
6. Use your thumbs to gently stroke down along each side of the Achilles tendon. Apply deep pressure to the specific points of the injury. This helps break down scar tissue.
7. Repeat this process with your left leg.

Tips & Warnings

• Use massage oil with Arnica to speed up your recovery.
• Elevate your leg periodically. Apply ice and compression to the area if it swells.
• Don't massage if you've seriously damaged your tendon. Go to a doctor for advice and treatment.