To safely stretch your Achilles tendon, stand up facing a wall and place your hands against it. Step one of your feet back and slowly bend your knee while keeping your back straight. Stay in this position for 30 seconds and repeat the process with your other leg. Do this three times for each leg once a day.
Doing this standing calf stretch routine once a day will increase flexibility and reduce stiffness. It will also relieve pain in your Achilles tendon. The experienced team at Align HC has put together this guide on physiotherapy and podiatry care tips that can help with your Achilles tendon. So, read on to learn more about how to look after your heels.
Key Takeaways
- Unlock Achilles flexibility with standing, seated, lying down, and curb stretches.
- Gentle, consistent stretching reduces stiffness and pain while accelerating recovery from injuries like Achilles tendonitis without risking further strain.
- Prioritise proper technique to prevent tears and maximise stretch benefits. Always warm up, do not bounce, and maintain balance.
- Dedicate time every day to these stretches and expect noticeable results in flexibility and pain relief within a few weeks.
Stretches for Your Achilles Tendon
To stretch your Achilles tendon, you can use one of four methods:
- Standing stretches
- Seated stretches
- Lying down stretches
- Curb or step stretches
Each of these stretches will soothe the Achilles tendon in different ways and promote better movement by gradually increasing mobility in these respective muscle areas. Here’s a quick overview of each stretch before we discuss them in detail:
| Stretch Type | Benefits | Targeted Area | Duration and Frequency |
| Standing Stretches | – Improves flexibility– Enhances mobility– Reduces stiffness | Upper Achilles tendon, calf | – Hold for 20 to 30 seconds – Repeat 2 to 3 times per leg– 2 to 3 times per day |
| Seated Stretches | – Gentle stretch – Good for those with limited mobility | Mid to lower Achilles tendon | – Hold for 20 to 30 seconds – Repeat 2 to 3 times per leg– 2 to 3 times per day |
| Lying Down Stretches | – Best for recovery– Reduces strain on joints | Entire Achilles tendon | – Hold for 15 to 30 seconds – Repeat 2 to 3 times per leg– 1 to 2 times per day |
| Curb or Step Stretches | – Deep stretch – Increases flexibility– Improves balance | Lower Achilles tendon, heel | – Hold for 15 to 30 seconds – Repeat 2 to 3 times per leg– 2 times per day |
How to Stretch Your Achilles Tendon
Standing Stretches
To do another standing calf stretch for the Achilles tendon, follow these easy steps:
- Stand facing a wall with your hands against it and your heels flat on the ground.
- Step one of your feet back and slowly bend your knee while keeping your back straight.
- This time, instead of keeping your back leg straight, bend your knee slightly.
- Keep the heel of your back foot on the ground and press forward.
- Remain in this position for 20 to 30 seconds, then switch legs.
- Repeat this stretch 2 to 3 times per leg.
This exercise targets the lower Achilles tendon together with the soleus muscles of your heels. Doing these stretches regularly will make your heels less painful and more flexible.
Seated Stretches
To stretch your Achilles tendon while seated, sit down on the floor, and follow these steps:
- Extend your legs out in front of you.
- Loop a towel, or yoga resistance band, around the ball of one of your feet.
- Gently pull the towel or band towards you while keeping your knee straight. Do this slowly until you feel a fair amount of resistance, but don’t overdo it.
- Hold this position for 20 to 30 seconds, then switch legs.
- Repeat this 2 or 3 times per leg and do this exercise twice per day.
This is a helpful exercise if you’re recovering from a heel injury, and will improve mobility. Remember that you’re in control of this stretch, so only pull the resistance band as much as you feel is comfortable. Stop doing the stretch if it gets painful.
Lying Down Stretches
To stretch your Achilles tendon while lying down, find an open space on the floor and lie down on a yoga mat for comfort. This stretching exercise can also be done on a bed, but a firm surface is better:
- Lie on your back with one leg extended and the other one slightly bent.
- Wrap a resistance band or towel around the ball of the extended foot.
- Pull the band slowly towards you while keeping your leg straight. Only pull to a point that’s comfortable. Do not force a painful stretch.
- Hold this position for 15 to 30 seconds, then switch legs.
- Repeat the stretch 2 to 3 times per leg.
These stretches for the Achilles tendon target the entire heel area, so it’s a great exercise to round off all other stretches. This stretch is also ideal if you’ve injured your heel and want to recover faster.
Step or Curb Stretches
To stretch your Achilles tendon using a curb or a step, follow this process:
- Stand on the edge of a step with the balls of both your feet on the step, and your heels hanging off.
- Hold on to a railing or wall for support.
- Slightly bend your knees while keeping your heels lowered. Do this slowly so that you don’t lose your balance.
- Hold for 15 to 30 seconds and return to the starting position.
- Repeat the stretch 2 to 3 times.
Targeting the lower Achilles tendon allows this stretching exercise to focus on the soleus muscle. Doing a round of these stretches twice a day will speed up recovery and reduce stiffness in both your heels.
Stretches for Treating Achilles Tendonitis
Stretches that help treat Achilles tendonitis include stretches that focus on the calf muscles:
- Stand on a step or a curb with your heels positioned off the edge.
- Hold on to a railing or wall for balance.
Note: Balance is important during Achilles tendonitis stretching. Do this safely by standing on a low step, so that you don’t fall from a high point on the staircase.
- Lift yourself onto your toes using both your feet.
- Slowly lower one heel down below the step while keeping the other foot off the ground.
- Do this slowly, taking 3 to 5 seconds to fully lower your heel.
- Use both feet to rise back up to the starting position and repeat 10 times.
- Repeat this stretching exercise 3 times per day.
Achilles tendinitis is inflammation of the heel. These Achilles heel stretches are aimed at reducing inflammation and promoting faster healing.
Tips for Safe Achilles Tendon Stretching
To prevent further damage to your Achilles tendon, follow these safety tips before, during, and after stretching:
- Always warm up first
- Don’t strain yourself during stretches
- Drink lots of water before and after
- Never bounce your heels when holding a stretch position
- Be sure to stretch both heels equally
- Keep your balance by holding on to a rail or chair if necessary
- Do stretches at least twice a day to see results
Achilles Tendon Stretch FAQ
Is it safe to walk with a tight Achilles tendon?
Yes, it’s safe to walk when you have a tight Achilles tendon, but too much walking can put further strain on your heels. This is especially true if you have Achilles tendonitis. It’s best to start with walking short distances and increasing the distance each day according to what feels comfortable.
Can stretching tear the Achilles tendon?
Yes, you can tear your Achilles tendon during stretching if you stretch too quickly or carelessly. You should always do your Achilles tendon stretches gently and slowly. You can gradually increase the resistance of your stretches as you progress in your stretching routine.
How long does it take to loosen a tight Achilles?
Loosening a tight Achilles tendon can take anywhere from 3 weeks to 6 months, depending on the extent of the damage. Most people enjoy relief within a few weeks by sticking to a strict stretching routine. Others may need to consult a professional physiotherapist or qualified podiatry care professional.
Back to top: Achilles Tendon Stretch
