5 Achilles Tendon Stretches for Flexibility and Pain Relief
Key takeaways:
Your Achilles tendon attaches your calf muscles to your heel bone. It helps control ankle movements needed for walking, running, and jumping.
Tight calf muscles increase tension in your Achilles tendon. This may raise the risk of Achilles tendonitis or an Achilles tendon tear.
Stretching your calf muscles can help prevent Achilles tendon injuries and relieve pain and tension. Calf strengthening exercises can also help support the tendon and reduce irritation.
The Achilles tendon is the longest and strongest tendon in the body. It attaches the calf muscles to the heel bone. And it helps control ankle movements that are required for walking, running, and jumping.
You use your Achilles tendon for everyday movements like walking and running. So it is prone to injuries like tendonitis and tears. Fortunately, Achilles tendon stretches can help prevent these injuries. They may also reduce tension and help you recover from an existing Achilles tendon injury.
What are the best Achilles tendon stretches?
Tendons are thick bands of connective tissue. So they aren’t nearly as flexible as your muscles. And, like other tendons, the Achilles tendon can only stretch so far. It can also stiffen further when the surrounding muscles are too tight.
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The best Achilles tendon stretches should engage the heel and calf muscles. Below, we look at five stretches that do just that. You can do these stretches at home to help prevent or recover from an Achilles tendon injury. But talk to your healthcare provider first, especially if you are injured.
1. Wall calf stretch
The wall calf stretch targets the gastrocnemius, one of the two calf muscles attached to the Achilles tendon. The gastrocnemius runs from the back of the knee to the heel, crossing the knee and ankle joints. So it's important to stretch both joints to engage this muscle fully.
Step 1: Stand about arm's length away from a wall.
Step 2: Hold the wall for support, placing your palms on it at or just above shoulder height.
Step 3: Step your right foot back to enter a split stance, keeping your toes pointing forward. Keep your right heel flat on the ground and your knee straight.
Step 4: Bend your left knee as you lean toward the wall. Do not let your right knee bend or your heel lift off the floor.
Step 5: Hold the stretch for 30 seconds, feeling the stretch in your right calf, and then relax your stance.
Step 6: Repeat three to five times with each leg.
2. Soleus stretch
The smaller of the two calf muscles, the soleus, runs down the back of the lower leg. So you only need to stretch the ankle joint to engage the soleus. The wall calf stretch and the soleus stretch are similar. But bending both knees in the soleus stretch allows you to target the smaller calf muscle separately.
Step 1: Stand about arm's length away from a wall.
Step 2: Hold the wall for support, placing your palms on it at or just above shoulder height.
Step 3: Step your left foot forward, keeping your toes pointed toward the wall and both of your heels flat on the floor.
Step 4: Bend both knees as you lean forward. Do not let your heels lift from the floor.
Step 5: Hold the stretch for 30 seconds, feeling the stretch in your right Achilles tendon and ankle.
Step 6: Repeat three to five times with each leg.
3. Towel calf stretch
The towel calf stretch is a great way to lengthen both calf muscles. If your Achilles tendon is sensitive, this stretch may be better than other Achilles tendon stretches because you don't put weight on your foot.
Step 1: Sit with your back straight and your legs extended straight out in front of you.
Step 2: Loop a long towel around the ball of your right foot while holding the ends in both hands.
Step 3: Keep your right knee straight as you use the towel to pull your foot back toward you.
Step 4: Hold the stretch for 30 seconds, then relax.
Step 5: Repeat three to five times with each leg.
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4. Heel drop
With the heel drop stretch, you can loosen tight calf muscles and reduce pulling on your Achilles tendon. And this dynamic stretch doubles as an eccentric strengthening exercise. Eccentric exercises make your muscles slowly lengthen as they contract.
You'll need a staircase or exercise step to do this stretch. You might also practice it with someone nearby until you get comfortable with the move.
Step 1: Stand on a step while holding onto a railing or another object for support. The balls of your feet should be on the edge of the step and your heels should be hanging off.
Step 2: Keep your knees straight as you slowly lower your heels toward the floor.
Step 3: Hold the stretch for 30 seconds, then relax your stance.
Step 4: Repeat the move three to five times.
5. Downward dog stretch
Downward-facing dog is a popular yoga pose that stretches the back of the legs, including the calf muscles.
Step 1: Start on all fours with your palms flat against the ground and the bottom of your toes on the floor. You can also start from a push-up position.
Step 2: Press your hands and feet into the floor as you lift your hips, straighten your knees, and lower your heels toward the ground. Your body should look like an upside-down V at this point.
Step 3: Keep your elbows straight and push your body back toward your feet to deepen the stretch.
Step 4: Hold the stretch for 30 seconds, then relax.
Step 5: Repeat the move three to five times.
Why does my Achilles tendon feel tight?
Your Achilles tendon can feel tight for a number of different reasons. A common Achilles problem is tendinopathy. Achilles tendinopathy causes pain, swelling, and tightness along the Achilles tendon.
When tendinopathy affects the midportion of the tendon, it’s likely due to overuse or changes in activity –– especially running and jumping –– without enough rest. When it affects the end of the tendon near the heel, it could be due to age or a medical condition, such as diabetes or psoriatic arthritis.
Your Achilles tendon could also be tight from stiff ankles and lack of physical activity. Certain shoes, especially high heels, can also increase Achilles tendon tension.
What are other ways to relieve Achilles tendon pain?
Stretching is one of the best treatments for Achilles tendon pain, especially pain caused by Achilles tendonitis. Besides stretching, you can apply ice and do calf strengthening exercises to help reduce pain. Activities like standing calf raises and seated heel lifts can strengthen the calf muscles to support the Achilles tendon with everyday movements.
If you feel pulling in the area of the Achilles tendon, try wearing heel inserts or specialized shoes. And avoid walking barefoot to ease discomfort.
The bottom line
When the Achilles tendon is tight, it can become prone to injuries like tendonitis and tears. Achilles tendon stretches that target the surrounding calf muscles may ease tension. And treatment options such as calf strengthening exercises, ice therapy, and heel inserts can relieve pain. But talk to your healthcare provider if you continue to have Achilles tendon pain and stiffness after trying these strategies.
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References
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