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Heel and Achilles Tendon Stretch

A warm-up exercise to perform before running or participating in sports. This stretches the Achilles tendon as well as calf muscles. If you have heel pain (plantar fasciitis), this stretch may help alleviate the pain. You don’t need to go to a health club or gym to do this exercise, it can be performed while sitting in your office or waiting in the coffee line, or even during a walk in the park.

Heel and Achilles Tendon Stretch

heel achilles tendon stretch, Meg Vitter

  • When out for a walk, find a wall to lean against. Even a tree will do.
  • Stand an arms length from the wall.
  • Place the leg to be stretched about 12-18 inches behind you.
  • Keep your toes pointed forward and slightly inward.
  • Bend your arms and gradually lean towards the wall.
  • Make sure your leg is straight and the heel of your back leg is pressed to the floor.
  • Feel the stretch in the calf and heel of the back leg.
  • Hold this position for 30 seconds and return to starting position.
  • Repeat three times for each leg.

Stretches demonstrated by Meg Vitter of Boston, MA.


From our Archives: Try these simple exercises at home


13 Responses

  1. [...] Heel and Achilles Tendon Stretch [...]

  2. [...] three times for each foot. Also read: Treating Heel Pain or Plantar Fasciitis Heel and Achilles Tendon Stretch Stretching Calf Muscles – A Heel Drop Precautions to take before starting new exercises Possibly [...]

  3. Been doing this stretch for several months. And it doesn’t help.

  4. Sorry GutSimLord, this stretch is not working out for you. Please share what yu are trying to achieve, and perhaps I can recommend another stretch.

    Thanks for sharing your thoughts.

  5. [...] Heel and Achilles Tendon Stretch [...]

  6. [...] Heel and Achilles Tendon Stretch [...]

  7. [...] by Meg Vitter of Boston, MA. Also read: Treating Heel Pain or Plantar Fasciitis Heel and Achilles Tendon Stretch Toe Extension Precautions to take before starting new [...]

  8. I have come across a few other websites related to this subject in the past couple of days in doing a research report for school. I have to say that what you’re saying here makes perfect sense and is helping me to get my head around this subject. Do you have any other websites you could recommend to help my research?

    Regards

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  10. [...] Heel & Achilles Tendon Stretch [...]

  11. [...] result in degeneration of the tendon, calcification and pain only repairable with surgery.   Stretching for 30 minutes a day and warm ups before exercising are both great preventative medicine.    [...]

  12. Wonderful work! This is the kind of info that are supposed to be shared around the web. Disgrace on Google for now not positioning this put up upper! Come on over and discuss with my web site . Thanks =)

  13. [...] result in degeneration of the tendon, calcification and pain only repairable with surgery.   Stretching for 30 minutes a day and warm ups before exercising are both great preventative medicine.    [...]

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