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Guidelines To Take Care Of Your Achilles Tendon While Stretching

The Achilles Tendon helps in the foot’s flexion at the ankle joint. Its functionality in transmitting force from your muscles onto your bones and vice versa. The efficiency of its functionality equates to the greater the ability of our body parts to work together in order for us to achieve our activity goal.

For example, when we run, we need our calf muscle (gastrocnemius) and hamstring muscle (semimembranosus and semitendinosus) to work together. Normally, the gastrocnemius comprises two separate muscles—one for each leg—which we call the medial and lateral heads (inner and outer sections).

When there is an injury to this tendon, it leads to heel pain, inflammation, or stiffness in the foot. This article will help you focus on some important aspects while you stretch your Achilles Tendon.

Key Stretching Exercises That Will Not Affect Your Achilles Tendon

All ankle stretches should be done slowly. It should take about 1-2 seconds for you to feel the tension in the stretched muscle, but no longer than that, otherwise, it will cause damage.

If you stretch your Achilles by pulling too hard or fast, it can cause torn collagen tissue, which is very painful and takes forever to heal.

Exercises you can easily practise include;

1) Ankle plantar-flexion

While standing on your right leg, grab your left foot with both hands and pull upwards towards you. Put all of your weight on your right leg while doing this stretch. Keep the heel down at all times.

2) Ankle dorsiflexion

While standing on your right leg, grab your left foot with both hands and pull upwards towards you. Push down on your left toes at all times while doing this stretch. Keep the ankle joint locked by pointing downwards at all times.

3) Calves -seated

Sit down with your legs straight in front of you. Put one leg up at a time and place both hands on the ball of your foot, pushing down for ten to fifteen seconds each time.

You can do these stretches while sitting down or standing up if it is more comfortable that way. Go gently from one position to another without bouncing or resting in-between positions.

You can practice on the Lower calf muscle, higher calf muscles, outer calf muscle, and inner calf muscles. When doing all forms of calf stretch, make sure that you are pointing your toes downwards. Keep the ankle locked by making sure that the foot is straight, not curved, or bent, at any time!

How to stretch effectively without discomfort

Make sure your muscles are warm before continuing with the stretches. The calf muscles are a very complex network of muscles and they need to be stretched properly or it will hurt.

The easiest way to stretch them is by using a standing position while leaning on something like a wall or a chair for balance. If you’re feeling any pain while stretching, stop immediately! This is not healthy and can lead to permanent damage.

When your Achilles tendon pains after a workout or strenuous activity, it’s best to take some extra rest and wait for about 24 hours before resuming your activities. This will ensure that there won’t be any side effects from prior fatigue and enable you to stretch safely, causing no damage. According to a leading orthopedic doctor you should always consult a physician before starting any exercise program.