5 Quick Stretches For Achilles Tendon
In case you tend to put a lot of pressure on your legs and feet, you may want to take care of your Achilles tendon. The truth is that this tendon can rupture or tear easily when you don’t stretch it enough or the right way. As a result, you can end up suffering from an Achilles tendonitis which is an inflammation and swelling of this tendon and the pain can be severe.
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The reality is that the people who tend to suffer more with the Achilles tendon are the ones who make regular activities such as dancing, hiking, jumping, running, and even walking.
So, in order to prevent Achilles tendonitis, one of the best things you can do is to learn how to stretch Achilles tendon. These stretches will not only allow you to alleviate the pain as well as they can be a good aid in preventing any potential injuries.
So, how to stretch Achilles tendon?
#1: Down Dog Exercises
This is a very simple stretch you can make and that can really help you. All you need to do is to get in down dog position with your hands and feet on a mat. Make sure that your feet are hip-apart. Then, you should turn out your heels slightly in a way that they can’t be seen behind the foot. Hold this position for about 30 seconds and then just start to move your feet out. To do this, you should bend one knee and take the opposite heel to the ground for a couple of seconds. Do this for both sides.
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#2: Sitting Egg
In order to start this stretch, you need to be standing and your feet need to be closer together. Now, you need to bend your knees up until you notice that your bottom touches your heels. At this point, you should bring your hands forward and move the weight to the balls of your feet instead of the heels. Make sure that you keep moving backward and forward to ensure that you are putting as few weight as possible on your heels.
#3: Heel Lowering
In order to do this stretch, you need to have a step to stand on. Then, in order to start the heel lowering stretch, you will need to be with both your feet flat on the floor. Then, take one of the foot back – you should have half of the foot on the surface and the other half hanging off the edge. Next, you will need to slightly bend the front knee and lower it down while maintaining the other leg straight. You should then push the heel lower until you feel the pressure on the tendon and stay in this position for about 10 seconds.
#4: Wall Downward Dog
To start this Achilles tendon stretch, you will need to be near a wall. Just put your hands against it, shoulder-apart width. Now, you need to press both of your heels down into the floor and, at the same time, press your chest inward. Be in this position for about 30 seconds and then you should come onto the tips of your toes for about 10 seconds. Then, return to the original position.
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#5: Calf Stretch
The last stretch we have to show you is also easy to do. For this stretch, you will also need a wall near you.
Make sure that you place your hands on the wall and that you have one of the legs straight with the heel on the ground and the other leg should be with the knee bent, in front of the leg that is straight. You should now push your hips forward towards the wall. Please notice that you should notice the push but not pain. In addition, make sure that your heels are both on the ground. Hold the position for about 10 seconds.
