Achilles Busitis Stretching Exercises

The guidelines below are for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Testing Flexibility

If gentle pressure is applied to the foot, and angle of 90 degrees should be possible without needing to force it.

The Soleus muscle is tested in the same way but with the knee bent. By bending the knee, the larger gastrocnemius muscle is shortened, leaving the soleus which attaches below the knee to be stretched.

It is rare that the soleus muscle will be tight, however tight gastrocnemius muscles are more common.

Gastrocnemius muscle stretch

This is done by standing in a wide stance with the leg to be stretched at the back.

• Keep the heel of the back leg on the floor and the knee straight as you bend the front knee and lean forwards, pushing against a wall if required.
•  Hold for 10 seconds, repeat three to five times and repeat the set three times a day.
• Gradually hold the stretch for longer (up to 45 seconds)

Soleus muscle stretch

In addition to the above stretch this one will stretch the Soleus muscle lower down in the back of the leg.

• The same principles apply but it is important to bend the stretching leg at the knee.
• This takes the Gastrocnemius muscle which attaches above the knee out of the stretch.

Stretching on a step

• Stretch by standing on the edge of a step and allowing the heel to drop.
• Hold for at least 15 seconds.
• You should feel a gentle stretch. Be careful not to over-do this one