Achilles Tendonitis Stretching Exercises

The following guide is intended for information purposes only. We recommend seeking professional advice before attempting any self help treatment.

Active Stretching

• This type of stretching will be the safest to use in the early stages of rehabilitation. It involves pulling the foot and toes up gently to stretch the muscles at the back of the leg.
• Hold for 5 seconds, repeat 5 times. Stretch if pain allows throughout the day.

Gastrocnemius Muscle Stretch

• Once comfortable to do so, this stretch should be used at least 3 times a day.
• Stand in a wide stance position with the leg to be stretched at the back.
• Keep the back heel firmly on the ground as you lean forwards and push against the wall in front.
• Hold for 15-20 seconds and repeat three times. 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.
• Again, hold for 15-20 seconds and repeat 3 times. Do this at least 3 times a day.

Stretching on a Step

• This stretch can be performed to further the stretch on the calf muscles and achilles.
• Stand on a step with the toes on the step and the heels off the back.
• Carefully lower the heels down below the level of the step until you feel a stretch - make sure you have something to hold on to! 
• Hold for 15-20 seconds.
• This should be performed with the knee straight and then repeated with the knee bent to make sure you are stretching both muscles.
• You should feel a gentle stretch. Be careful not to over-do this one.
  Perform carefully on one leg if you need even more of a stretch