Easy Stretches for a Tight Achilles Tendon

Robert G. Parker
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Dr. Parker is a podiatrist and surgeon in Houston, TX who has been helping patients for more than 40 years.

Foot and Ankle StretchesHalloween is here, which means tons of treats, costumes, and scary decorations. Dressing up and handing out sweets—and eating some yourself—can be a lot of fun for a night. Afterwards, though, you may feel the need to walk off all those extra goodies. Exercising is great for your health overall, especially during a season known for consuming treats. If you have a tight Achilles tendon, though, you need to take steps to care for it so you’re less likely to injury yourself when you exercise.

A tight Achilles tendon pulls on the back of your foot and can cause a variety of problems for your lower limbs. It’s more prone to tendonitis, Haglund’s deformity, and arch pain. A super tight Achilles even risks rupturing under heavy stress. Stretching your Achilles tendon helps loosen the stiffened fibers, relieve discomfort, and prevent many injuries.

There are a few easy stretches you can try on your own:

  • Soleus – The soleus is the smaller calf muscle attached to your Achilles. Stand with your hands flat against a wall and one foot six to twelve inches behind the other. Keeping your heels on the floor and your back straight, bend both knees and lean forward slightly. Your back foot should feel the stretch.
  • Gastrocnemius – The gastrocnemius is the larger of the calf muscles. To stretch this, stand facing a wall with your palms against it and one foot at least a foot behind the other. Keeping your back knee straight and both heels on the ground, lunge forward toward the wall. Your back leg should feel the pull.
  • High Knee – Stand with your feet parallel and facing a wall. Put one foot on the wall at roughly knee height, keeping both feet completely straight. Without leaning forward, gently press your heel toward the wall until you feel a stretch.

Stretching your Achilles tendon doesn’t have to be difficult. Doing it regularly can help you keep your lower limbs loose and avoid a number of injuries. If you’re struggling with tight tendons, don’t wait until you have a problem to seek help. Let the experts at Parker Foot & Ankle mange your tight Achilles. Call us at (281) 497-2850, or use our web request form to make an appointment at our Houston office.

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