Achilles tendon stretches
Calf stretch: Place your hands on a wall with one leg straight and
the heel to the ground. Place the other leg, with the knee bent,
in front of the straight leg and push your hips toward the wall.
Stretch your calf to the point where you feel a strong pull but no
pain. Do not let your heels come off the ground. Hold the
position for 10 seconds, then relax. Repeat 5 times.
Soleus stretch: Stand with one leg behind the other and both
knees bent. Keeping heel firmly on the ground, lean into the wall
until you feel the stretch on your lower calf. Hold for 10 seconds,
then relax. Repeat 5 times.
Knee to wall test: Stand facing the wall with your toes
touching the wall. Move one foot backwards so it is about
a foot behind the leg touching the wall.
Bend your front knee until it touches the wall whilst your
heel is firmly on the ground. If your knee can touch the
wall without your heel coming off the ground, then move
the front leg an inch away from the wall and repeat the
same exercise. Measure your distance until the injured leg
is at the same distance as the uninjured leg. Hold for 10
seconds then relax. Repeat 5 times
Sitting Heel Raises: Sit on a chair and raise
your toes up as high as you can without pain.
Slowly lower your heels. Hold for 10 seconds,
then relax. Repeat 5 times.
Bilateral Heel Drop: Stand at the edge of a stair or a raised
platform that is stable. Put the front part of each foot on the
stair. This position allows your heel to move up and down
without hitting the stair. Hold on to a railing or support to help
your balance.
Slowly lift your heels off the ground and slowly lower your heels
to the lowest point possible. Hold for 10 seconds, then relax.
Repeat 5 times.
Unilateral (Single Leg) Heel Drop: This is like the
bilateral heel drop (above) except it's done on one
leg while the other leg is bent. Raise up your heel off
the ground and slowly lower it down.
Hold for 10 seconds, then relax. Repeat 5 times.