5 Achilles Tendon Stretches to Relieve Lower Leg Stiffness

Achilles tendon It’s essential for walking, running and jumping, but tension and tension can greatly hinder movement.

Whether you’re a serious athlete or just exercise every day, an inflamed Achilles tendon can be a big problem. Dan Giordano, PT, DPT, CSCS,physical therapist bespoke treatments and men’s health Advisory board members have some stretches to help address the issue so they can move without pain. tyreek taylor, trainer and founder of Black and Queer Fitness, who demonstrates the moves. However, before testing these exercises, Giordano has some important guidance.

“If you have pain greater than 4 out of 10 in the area of ​​your Achilles tendon, or if that area is swollen, has limited range of motion, and has difficulty walking, see your doctor. Please consult your doctor or local physio before doing these exercises,” he advises.

What is the Achilles tendon?

The Achilles tendon is the tendon that runs from your heel bone to your calf muscle, says Giordano. These calf muscles, the soleus and the gastrocnemius, are responsible for two very important movements. Pushing into the ground when walking and lifting your heels off the ground to support your weight when standing on your toes.

In other words, the Achilles tendon plays an important role when walking, running, and jumping, as it connects the calf muscles to the foot.

What Causes Achilles Tendon Tightness and Pain?

A strain or strain in the Achilles tendon can happen to anyone. According to Johns Hopkins MedicineThis can be due to repeated stress or overuse when introducing a new activity into your daily routine, and the area behind your legs may swell and feel stiff and sore.

5 exercises for the Achilles tendon

calf foam roller

1 to 2 rounds in 30 to 60 seconds

This move requires a foam roller and space to sit on the floor. Giordano says this can relieve pressure and reduce stress on tendons.

How to:

• Start in a long seated position with one leg extended in front of you. Place the foam roller directly under your calf muscles.
• Move your body up and down while applying pressure to the rollers. Pause, then rotate your leg side to side on the roller to relieve muscle restriction.
• If you feel you need to focus more on this area, lift your buttocks into the air and apply weight pressure to your calves.

calf stretch

10-12 times

This move requires a stretch band, towel, or belt. Again, you are sitting on the floor. This stretch helps increase the flexibility of the calf muscles and helps relieve discomfort in the Achilles tendon.

How to:

• Start by sitting for a long time. Wrap the end of the band around your front leg.
• Stretch the calf muscles by pulling on the band.
• Hold for 5-10 seconds.
• Relax, then repeat. Repeat this cycle a total of 10 times.

standing calf stretch

1-2 rounds of 10 repetitions

Stand up in preparation for the next move, also known as the “runner’s stretch.”

How to:

• Start in a standing position.
• Take a step forward, bend your knees, keep your back leg straight and your back heel on the ground.
• Shift your weight onto your front leg and stretch your back calf muscles.
• Hold for 5-10 seconds, then return your weight back to balance.

Sole muscle standing stretch

1-2 rounds of 10 repetitions

This stretch targets the soleus muscle in a slightly different way than the previous move.

How to:

• Start in a standing position.
• Take a step forward, bend your front knee, and shift your weight forward.
• Instead of keeping your back leg straight like in the previous move, bend your back knee to stretch your soleus muscle.
• Hold for 5-10 seconds, then return your weight back to balance.

toe-to-wall stretch

1-2 rounds of 10 repetitions

This final stretch requires a wall or other type of stable flat surface that can support your weight.

How to:

• Place the toes of one foot on the wall.
• Lean forward and stretch the back of your leg.
• Hold for 5-10 seconds.