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Achilles Tendon Stretches

If you suffer from tight Achilles tendons or plantar fasciitis, stretching the Achilles tendon is super important.  Below are some exercises that can help prevent injury and reduce symptoms.

Wall Stretch

  1. Start by standing in front of a wall. Stand a couple of feet from the wall.
  2. Lean forwards toward the wall and place the palms of your hands on the wall.
  3. Take a step backwards with the leg you want to stretch. Keep this leg straight without any bed at the knee.  Make sure the heel is touching the ground
  4. Lean forward into the wall and bend the other leg.
  5. You should feel the stretch in the back of your calf on the straight leg. Adjust by moving closer or further to the wall if necessary until you feel the stretch.

 

 

 

Calf Stretch with Towel or Exercise Band

  1. Start in a seated position with the knee straight.
  2. Hook a towel or exercise band around your foot. Hold the towel or exercise band in each hand.
  3. Pull the towel or exercise band so that the ankle and foot stretch towards you.
  4. Hold this position for 30 seconds. Repeat 2 more times.
  5. Perform 3 times a day.

Stair Stretch

  1. Stand with the balls of both feet on the edge of a stair (or curb or step). Hold on to the railings or something sturdy nearby for balance.
  2. Keep your legs straight (a small bend in the knee is okay too if necessary), push up onto the toes, and then slowly lower your feet to let the heels hang down off the stair. You should feel stretching in the back of the calf and Achilles.
  3. Repeat this movement for 30 seconds. Repeat 2 more times.
  4. Perform 3 times a day.

 

 

Plantar fascia Stretch

  1. For this stretch you can use a tennis ball or a frozen water bottle. If you use a frozen water bottle, make sure to wear socks and not to apply directly to skin.
  2. Roll the tennis ball or frozen water bottle back and forth under the foot from the heel to the arch.
  3. Roll the tennis ball or frozen water bottle back and forth for 3-5 minutes.
  4. Perform 2-3 times a day.

If you are located near Frisco, Plano, or Little Elm and are suffering from tight Achilles tendons or plantar fasciitis, click HERE to schedule an appointment with Dr. Heredia or Dr. Zellers at Star Foot & Ankle Specialists.

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