How to Do Calf and Achilles Tendon Stretches

Achilles tendon and calf injuries, stresses and strains are among the most common in athletes, making stretching the back of the legs extremely important both before and after physical exercise. One basic stretch for both the achilles tendon and the calf muscles will help to prevent injury while working out and reduce muscle tension afterwards.

Instructions

1. Lean against a wall to begin your achilles tendon and calf stretch. Bend your arms at the elbows and place your hands together, placing your forearms flat against the surface and pushing your weight lightly into the wall. Your left foot should be about 1 to 2 feet from the wall and your right foot should be extended as far behind you as possible without lifting your heel from the ground.

2. Bend your left knee as you actively push your right heel into the ground. If you don't feel much of a stretch, slide your right foot back a bit until you begin to feel the stretch in belly of the calf muscle. Do not slide your foot too far, however. If at any point your stretch is uncomfortable, you have gone too far.

3. Deepen the stretch by placing a rolled towel, wood block or other object under the ball and toes of your right foot. Remember not to bounce or push too hard into the stretch as you can quickly weaken your achilles tendon or tear muscles in your calves.

4. Hold the stretch for 30 to 60 seconds before moving on to the left side. Perform achilles tendon and calf stretches both before and after your exercise routine to prevent injury, tension and to keep a healthy bounce in your legs.