• Dave the physio

3 Stretches and Strength Exercises to "heel" your Achilles tendon


The Achilles tendon is the tendon that connects your calf muscle to the bone of your heel. Achilles tendonitis can occur if you lack the required mobility and strength within your ankle joint with symptoms including tightness, weakness, discomfort and limited range of motion.


A combination of stretches and strengthening exercises has found to be one of the best treatment plans if you have any achilles issues!


3 stretches for achilles tendon :


Runner’s stretch





When the achilles tendon is inflamed, it can tighten and cause discomfort. The runner’s stretch will provide relief by loosening the tendon.


  1. Place your hands on the wall at eye level.


  1. Step the leg you want to stretch. Keep your back heel on the floor and point your toes straight forward.


  1. Bend your knee toward the wall and keep the back leg straight.


  1. Lean towards the wall until you feel a gentle stretch in your calf.


  1. Hold for 30 seconds and complete 3 reps.




Toe to wall touch



This stretch puts less pressure on your upper body.


  1. Face the wall, put your toes up and against the wall. The higher you place your toes the deeper the stretch.


  1. Lean forward, keep your heel on the floor. (Your leg behind, toes forward and heel on the ground)


  1. Hold for 30 secs. Complete 3 reps.



Heel drop




You can do this on a staircase or ladder. Do this with the leg that has achilles tendon issue.


  1. Hold on to the railings of the staircase or ladder.


  1. Let your heel drop down, letting your foot relax.


  1. Hold for 30 secs. Complete 3 reps.





3 calf strengthening exercises :


The calf and heel muscles are attached to the achilles tendon, Thus, it is important to keep them strong. It will reduce stress on the tendon and avoid future problems.


Doing muscle strengthening exercises, also keeps the achilles tendon strong.


Seated heel raises



  1. Sit on a chair with your feet shoulder-width apart.


  1. Lift your heel as high as possible, pause and then slowly lower them.


  1. Complete one set of 20-25 reps. Repeat 5 to 6 times a day.




Standing heel raises



  1. Stand with your feet shoulder-width apart. Hold on to a chair.


  1. Lift your heels and then rise on to your toes. Slowly lower your heels.


  1. Complete one set of 20-25 reps. Repeat 5-6 times a day.





Resistance band calf exercises



  1. Sit on the floor or the bed with your legs straight in front of you.


  1. Wrap the resistance band around the ball of the foot you want to stretch. Bend your knee slightly.


  1. Pull the band to flex your foot towards you.


  1. Pause, release and point your toes away from you.


  1. Complete 10-15 reps of 3 sets.



If you need any assistance/advice, do feel free to book a consultation with one of our expert physios today!


Happy exercising!



82 views0 comments