Essential Stretches for Achilles Tendons: A Physio’s Guide

Introduction

As a physiotherapist, I often see patients struggling with Achilles tendon issues. Whether it’s Achilles tendinopathy, stiffness, or general discomfort, stretching plays a vital role in maintaining the health and flexibility of this critical tendon. In this blog, I’ll share some of the most effective stretches for the Achilles tendon, helping you prevent injuries and improve your overall mobility. I will also enlighten you on why stretching is NOT always a good thing and can negatively impact tendon health!

Understanding the Achilles Tendon

The Achilles tendon is the largest tendon in your body, connecting your calf muscles to your heel bone. It plays a crucial role in walking, running, and jumping. Unfortunately, it is also prone to injuries, particularly in athletes and active individuals. Ensuring you have good length within the tendon can help maintain a healthy tendon and help reduce the risk of injuries. However, be warned stretching alone will not keep a tendon healthy and overstretching a tendinopic or unhealthy tendon can have a negative impact. Stretching feels good and most people I see in clinic have been stretching their tendon but they still have problems.

WARNING – Stretching alone does not maintain a healthy tendon. The number 1 thing that tendons need to keep healthy is varied and appropriate loading. The other really important thing is good alignment – poor biomechanics can have a big impact on tendon health and injury.

Why Stretching is Important

Stretching the Achilles tendon helps:

• Improve Flexibility: Regular stretching increases the elasticity of the tendon, allowing for a greater range of motion.
• Prevent Injuries: Flexible tendons are less likely to tear or develop tendinopathy.
• Reduce Pain and Stiffness: Stretching can alleviate discomfort caused by tightness or overuse.

TOP TIP – If you think you may have an unhealthy tendon take care stretching as this could make it worse. If you are unsure join me on my FREE Masterclass where together we assess your tendon and look at how to improve tendon health. Click here to learn more and enrol.

Top Stretches for the Achilles Tendon

Here are some of the best stretches to keep your Achilles tendon healthy and flexible:

1. Calf Stretch Against a Wall
   • How to Do It: Stand facing a wall with your hands on the wall at shoulder height. Place one foot back, keeping the knee straight and the heel on the ground. Bend the front knee and lean towards the wall until you feel a stretch in the calf and Achilles tendon of the back leg.
   • Hold: 20-30 seconds
   • Why It’s Effective: This stretch targets the gastrocnemius muscle, which connects to the Achilles tendon, helping to increase flexibility and reduce stiffness.
2. Soleus Stretch
   • How to Do It: Similar to the calf stretch against a wall, but this time, bend both knees slightly while keeping the heel of the back foot on the ground. Lean into the wall until you feel a stretch in the lower calf and Achilles tendon.
   • Hold: 20-30 seconds
   • Why It’s Effective: The soleus stretch specifically targets the deeper soleus muscle, which also attaches to the Achilles tendon, providing a comprehensive stretch.
3. Heel Drop on a Step
   • How to Do It: Stand on the edge of a step with the balls of your feet on the step and your heels hanging off. Slowly lower your heels below the step level until you feel a stretch in your calves and Achilles tendons.
   • Hold: 15-20 seconds
   • Why It’s Effective: This stretch provides a deep stretch for the Achilles tendon and calf muscles and can also be done one leg at a time for a more intense stretch.
4. Seated Towel Stretch
   • How to Do It: Sit on the floor with your legs extended in front of you. Loop a towel or resistance band around the ball of one foot. Gently pull the towel towards you, keeping your knee straight, until you feel a stretch in the back of your leg and Achilles tendon.
   • Hold: 20-30 seconds
   • Why It’s Effective: This stretch is excellent for those who may have limited flexibility or are recovering from an injury, providing a gentle yet effective stretch.
5. Runner’s Stretch
   • How to Do It: Start in a lunge position with one foot forward and the other foot back. Straighten the back leg, keeping the heel on the ground, and lean forward slightly until you feel a stretch in the calf and Achilles tendon of the back leg.
   • Hold: 20-30 seconds
   • Why It’s Effective: This dynamic stretch not only targets the Achilles tendon but also engages the hip flexors and quads, promoting overall lower body flexibility.

Tips for Effective Stretching

1. Warm Up First: Stretching cold muscles can increase the risk of injury. Always warm up with light cardio, such as walking or jogging, before stretching.
2. Consistency is Key: Incorporate these stretches into your daily routine for the best results.
3. Listen to Your Body: Stretch to the point of mild discomfort, not pain. If you feel pain, stop immediately and consult with a physiotherapist.
4. Combine with Strengthening: Strengthening exercises for the calf muscles can complement stretching, promoting overall tendon health.

Warning ⚠️ – remember tendon length is rarely the problem. It’s normally about poor health and ability to handle load. Join my FREE Masterclass where together we assess your tendon.

Further Support

You may find these blogs helpful enjoy.

Has running cause my Achilles Tendinopathy?

Top Footwear Choices for Achilles Tendon Support

Achilles Tendinopathy: Your Questions Answered by a Physio

Achilles Tendon Rupture

Best Running Shoes for Achilles Tendinopathy: A Physio’s Guide

Eccentric Loading – Is This The Magic Ingredient In Achilles Tendinopathy?

Conclusion

Regular stretching is essential for maintaining the health and flexibility of the Achilles tendon. The stretches outlined above can help prevent injuries, reduce pain, and improve your overall mobility. However stretching is only a small part of tendon health. Ensuring you have a strong and healthy tendon that is able to manage load is essential. If you are unsure what is going on in you tendon then join my FREE Masterclass and assess your tendon today – I’m here to help.

By taking care of your Achilles tendon, you’ll be better equipped to enjoy your favorite activities without interruption. Happy stretching!

Take care, Helen

Helen Manders BSc (Hons) MCSP HCPC

Chartered Physiotherapist

Treating Achilles Tendons Since 2001

P.S. Unsure what’s going on with your tendon? Let’s find out. Click to learn more and enrol in my physio led Achilles Tendon Assessment. I would love to help.