Did you know that over 50% of athletes and active individuals experience Achilles tendon pain at some point? Whether from overuse, improper footwear, or sudden strain, these issues can impact mobility and daily life, making care and prevention essential.
At Martin Foot & Ankle, we provide expert podiatric care across Pennsylvania. Our specialists diagnose and treat foot and ankle conditions, including Achilles tendon pain. With personalized treatment plans and advanced therapies, we’ll help you get back on your feet. Contact us today to schedule your appointment and start your recovery.
Keep reading to learn five simple stretches to relieve Achilles tendon pain and improve flexibility.
Step-by-Step Guide to Five Targeted Achilles Tendonitis Exercises
1. Calf Stretch (Wall Stretch) for Achilles Tendonitis
Step-by-Step Instructions
- Stand facing a wall, place your hands on the wall at shoulder height.
- Keep one leg straight behind you with the heel on the ground, and the other leg bent forward.
- Lean gently towards the wall until you feel a gentle stretch in your calf and Achilles tendon of the extended leg.
- Hold the position for 20–30 seconds, then switch legs.
- Repeat 3–5 times on each side.
Benefits
- Relieves tension in tight calf muscles and the Achilles tendon.
- Improves flexibility and range of motion in the tendon that connects the calf to the heel bone.
- Helps reduce pain from Achilles tendinopathy and promotes healing by enhancing circulation.
2. Seated Heel Drop Stretch for Achilles Tendinitis
- Sit on a sturdy chair with your feet flat on the ground.
- Slide one foot slightly back so the heel is off the ground while keeping the toes planted.
- Gently press the back heel downward toward the floor until you feel a stretch in the Achilles tendon.
- Hold for 20–30 seconds, then switch sides.
This stretch is one of the best exercises to target the Achilles tendon by allowing a controlled and gradual extension. It helps reduce stress, improve flexibility, and provide relief from stiffness or tension caused by tight calf muscles.
3. Toe-to-Wall Stretch for Achilles Tendonitis Relief
- Stand facing a wall with one foot forward, toes touching the wall, and the other foot slightly behind you.
- Bend the front knee slowly, keeping the back knee straight, and press the back heel into the floor.
- Adjust your distance to the wall to control the intensity of the stretch.
- Hold the stretch for 20–30 seconds, then switch sides.
This is a great exercise for maintaining flexibility in the lower leg and Achilles tendon, helping to prevent future injuries caused by excessive stress or intense physical activity. Regular stretching promotes healing and reduces pain over time.
4. Standing Heel Raises for Achilles Tendinitis Recovery
- Stand with your feet hip-width apart and slowly rise onto the balls of your feet.
- Hold at the top for 2–3 seconds, ensuring controlled movement.
- Slowly lower your heels back down to the starting position.
- Repeat this movement for 10–15 repetitions.
This strengthening exercise improves resilience and flexibility in the Achilles tendon. Incorporating eccentric heel drops into your routine can reduce strain, strengthen calf muscles, and help prevent Achilles tendon injury or rupture.
5. Kneeling Achilles Stretch for Achilles Tendonitis Exercises
- Begin by kneeling on one knee, keeping the other leg bent at a 90-degree angle in front of you.
- Slowly lean forward, placing your hands on the bent knee for support.
- Push your hips slightly forward while keeping your back straight to deepen the stretch.
- Hold this position for 20–30 seconds, maintaining steady, relaxed breathing.
- Switch legs and repeat on the opposite side.
This stretch helps reduce stiffness in the Achilles tendon while improving mobility and reducing excessive stress on the area. Gentle stretches like this one can promote healing and prevent future injuries.
How to Incorporate These Achilles Tendonitis Exercises Into a Daily Routine
- Set a Schedule: Dedicate 10–15 minutes daily to physical therapy exercises, either in the morning, before bed, or after a workout.
- Start Small: Begin with 2–3 stretches for 10–20 seconds each, slowly increasing time and intensity as your flexibility improves.
- Integrate into Routine: Perform stretches like seated heel raises while watching TV, during work breaks, or after long periods of sitting.
- Focus on Problem Areas: Target tight calf muscles or other problem areas with tailored, targeted exercises to reduce stress and improve mobility.
- Track Progress: Monitor your flexibility and strength gains to stay motivated and advance to more challenging movements, such as resistance band exercises.
- Listen to Your Body: Avoid overexertion or severe pain. Ease into advanced poses gradually for better support and results.
Importance of Stretching for Achilles Tendinitis Health
Tight calf muscles and stiffness in the Achilles tendon can lead to increased tension on the tendon that connects the calf to the heel bone, causing pain and limited mobility. If left unaddressed, this excessive stress can weaken the tendon's ability to handle body weight and may result in an Achilles tendon rupture. Incorporating exercises, like seated heel raises, sit or back leg stretches, into your routine can help strengthen the tendons and reduce the risk of further injury.
Benefits of Regular Stretching Exercises for Achilles Tendinitis:
- Improves flexibility, allowing greater range of motion in the ankle and foot.
- Enhances blood flow to the tendon, promoting healing and speeding up recovery.
- Reduces tightness in strong calf muscles, alleviating unnecessary pressure on the tendon.
- Helps prevent uneven surfaces or improper movements from causing strain and future injuries.
- Encourages better joint function and reduces the risk of Achilles tendinopathy.
Incorporating exercises like eccentric heel drops, seated calf stretches, and heel raises can reduce pain, improve mobility, and protect your Achilles tendon. For heel lifts, keep your feet shoulder-width apart to maintain proper form and avoid pain. If you experience severe pain or need help adapting these exercises, consult a physical therapist. Supportive shoes and good form can also help prevent injury.
Start Your Journey to Strong, Healthy Achilles Tendons
Regular stretching is essential for maintaining flexibility, preventing injuries, and ensuring the health of your Achilles tendon. With proper care, you can enjoy better mobility and fewer setbacks.
If you're experiencing Achilles tendon pain or discomfort, Martin Foot & Ankle is here to help. Schedule an appointment with us today to explore our specialized care and treatments designed to keep you moving comfortably and confidently.
