How To Stretch Achilles Tendon
If you're going to be doing some running and hope to not be hobbling around later, you'd better know how to stretch achilles tendons. A pulled achilles tendon is pure pain so spend five minutes or so performing the stretch below to lengthen the achilles tendon. For maximum comfort, perform this stretch after exercising also.
To stretch your achilles tendon, you will need:
- A wall for support
- Stand just a foot or so away from the wall, facing forward. Place the foot of the leg that you plan on stretching at the wall, just about the same height as your knee.
- Make sure that your supporting foot (the one on the ground) is facing straight forward. There should be no angle whatsoever to your supporting foot. Stand up very straight and tall for maximum stretch of your achilles tendon.
- Slowly, and gently, start to press your foot into the wall. You should immediately feel a pull, which will be the stretch. Hold this position for fifteen to thirty seconds and, if possible, press your heel a bit closer to the wall. Hold again for fifteen to thirty seconds.
- Shake out your stretch leg and place on the floor. Repeat this exercise with the other leg. For maximum achilles tendon stretch, it's important that you perform this exercise at least three times on each leg.
Because you're going to perform this achilles tendon stretch by flexing your foot, don't wear shoes. Barefoot is better than wearing socks so that you have some traction when your supporting leg.