Stretching the Achilles Tendon

[Deleted member 67185]

Stretching the Achilles Tendon (AT) is extremely beneficial and helps decrease (not eliminate) the risks of developing both Plantars Fasciitis and Achilles Tendonitis (tendenitis). The problem is, that many folks skip doing this stretch in their eagerness to get up and get going for the day.

The purpose of this post is to share two techniques which are quick, that can be used separately, and that work well both at the beginning of the day and at breaks or rest stops. Additionally, they can help if one is beginning to feel slight symptoms of either condition, or need to help relieve aches to the feet.

There are a number of comprehensive methods to stretch the Achilles Tendon. I have purposefully ignored them, in favor of the quick and easy method to encourage those who do not do these stretches to think about incorporating them into their routine.

Toe-to-wall stretch

This is my favorite. You do not need a wall, any vertical surface will do. . a tree, a fence, a door jamb, etc. It places less pressure on the upper body and reduces stress on the Achilles tendon.

Follow these steps with the leg that’s causing discomfort.

1. Stand facing the wall. Place your toes up and against the wall. The higher you place your toes, the deeper the stretch.
2. Keeping your heel on the floor, lean forward. (Your other leg is behind you, toes forward and heel on ground.)
3. Hold for 30 seconds.
4. Change feet, and repeat. Do this three times.
5. As time goes by, and you become more flexible in your AT, you can deepen the lean into the wall.

Heel drop

This Achilles tendon stretch is also one of the essential stretches that are part of an overall plan to reduce Plantars Fasciitis. You can do it on a staircase, steps, or even an appropriate ledge or big rock. Just make sure that you can avoid falling and can remain stable while doing the exercise. You can even use a fellow pilgrim as a support

1. make sure you have adequate stability and support. Railing, door jamb, fellow pilgrim, etc
2. Put the ball of your foot on the edge of the bottom step.
3. Let your heel drop down, allowing your other foot to relax.
4. Hold for 30 seconds. Change feet. Do three times each.

For those who would like a more complete guide to help with Plantar's Fasciitis, feel free to contact me via PM.

 

[Ivan_Prada]

Stretching the Achilles Tendon (AT) is extremely beneficial and helps decrease (not eliminate) the risks of developing both Plantars Fasciitis and Achilles Tendonitis (tendenitis). The problem is, that many folks skip doing this stretch in their eagerness to get up and get going for the day.

The purpose of this post is to share two techniques which are quick, that can be used separately, and that work well both at the beginning of the day and at breaks or rest stops. Additionally, they can help if one is beginning to feel slight symptoms of either condition, or need to help relieve aches to the feet.

There are a number of comprehensive methods to stretch the Achilles Tendon. I have purposefully ignored them, in favor of the quick and easy method to encourage those who do not do these stretches to think about incorporating them into their routine.

Toe-to-wall stretch

This is my favorite. You do not need a wall, any vertical surface will do. . a tree, a fence, a door jamb, etc. It places less pressure on the upper body and reduces stress on the Achilles tendon.

Follow these steps with the leg that’s causing discomfort.

1. Stand facing the wall. Place your toes up and against the wall. The higher you place your toes, the deeper the stretch.
2. Keeping your heel on the floor, lean forward. (Your other leg is behind you, toes forward and heel on ground.)
3. Hold for 30 seconds.
4. Change feet, and repeat. Do this three times.
5. As time goes by, and you become more flexible in your AT, you can deepen the lean into the wall.

Heel drop

This Achilles tendon stretch is also one of the essential stretches that are part of an overall plan to reduce Plantars Fasciitis. You can do it on a staircase, steps, or even an appropriate ledge or big rock. Just make sure that you can avoid falling and can remain stable while doing the exercise. You can even use a fellow pilgrim as a support

1. make sure you have adequate stability and support. Railing, door jamb, fellow pilgrim, etc
2. Put the ball of your foot on the edge of the bottom step.
3. Let your heel drop down, allowing your other foot to relax.
4. Hold for 30 seconds. Change feet. Do three times each.

For those who would like a more complete guide to help with Plantar's Fasciitis, feel free to contact me via PM.

Thanks Davebugg for your reminder of stretching and injure prevention. I do the step stretch both feet st same time plus adding pushing up and standing on the ball of the feet, then repeat the stretch more deeper. I got this habit from my martial arts training days....... Please, post more recommendations, you are a veteran on this forum with great words of advice for us novices. Ivan

 

[MarkyD]

Stretching the Achilles Tendon (AT) is extremely beneficial and helps decrease (not eliminate) the risks of developing both Plantars Fasciitis and Achilles Tendonitis (tendenitis). The problem is, that many folks skip doing this stretch in their eagerness to get up and get going for the day.

The purpose of this post is to share two techniques which are quick, that can be used separately, and that work well both at the beginning of the day and at breaks or rest stops. Additionally, they can help if one is beginning to feel slight symptoms of either condition, or need to help relieve aches to the feet.

There are a number of comprehensive methods to stretch the Achilles Tendon. I have purposefully ignored them, in favor of the quick and easy method to encourage those who do not do these stretches to think about incorporating them into their routine.

Toe-to-wall stretch

This is my favorite. You do not need a wall, any vertical surface will do. . a tree, a fence, a door jamb, etc. It places less pressure on the upper body and reduces stress on the Achilles tendon.

Follow these steps with the leg that’s causing discomfort.

1. Stand facing the wall. Place your toes up and against the wall. The higher you place your toes, the deeper the stretch.
2. Keeping your heel on the floor, lean forward. (Your other leg is behind you, toes forward and heel on ground.)
3. Hold for 30 seconds.
4. Change feet, and repeat. Do this three times.
5. As time goes by, and you become more flexible in your AT, you can deepen the lean into the wall.

Heel drop

This Achilles tendon stretch is also one of the essential stretches that are part of an overall plan to reduce Plantars Fasciitis. You can do it on a staircase, steps, or even an appropriate ledge or big rock. Just make sure that you can avoid falling and can remain stable while doing the exercise. You can even use a fellow pilgrim as a support

1. make sure you have adequate stability and support. Railing, door jamb, fellow pilgrim, etc
2. Put the ball of your foot on the edge of the bottom step.
3. Let your heel drop down, allowing your other foot to relax.
4. Hold for 30 seconds. Change feet. Do three times each.

For those who would like a more complete guide to help with Plantar's Fasciitis, feel free to contact me via PM.

Excellent. Do you have any recommendations for alleviating pain of shin splints, even better how to avoid getting them in the first place?

 

[Deleted member 67185]

Excellent. Do you have any recommendations for alleviating pain of shin splints, even better how to avoid getting them in the first place?

I'll post a new thread for that topic.