10 Achilles Tendonitis Exercises and Stretches

Achilles tendonitis is inflammation of the Achilles tendon, and I’ve had the displeasure of experiencing this pain over the last couple of months. Throughout that time it has been frustrating and even unbearable. Did you know the Achilles tendon is the largest and strongest tendon in our body? When the calf muscles flex, the Achilles tendon pulls on the heel. This simple movement allows us to stand on our toes when walking, running, or jumping. But even though it’s the strongest tendon in our body, it is incredibly vulnerable to injury because of its limited blood supply and how much tension we place on it, especially for runners. 

Symptoms of Achilles tendonitis include tightness, weakness, discomfort, and limited range of motion. These symptoms are our Achilles tendon sending us red flags warning us of repetitive or intense strain on the Achilles tendon.

My experience of (insertional) Achilles tendonitis was most likely due to not warming up properly before my run, not incorporating strength training into my schedule, and wearing shoes that weren’t right for me. The main symptom I had was a burning feeling in my heel when flexing my foot, most likely from small tears at the bottom of my Achilles tendon. All of these issues contributed to the repetitive strain on my Achilles tendon.

Achilles tendinitis can escalate from a minor issue to a serious problem quickly. Here is a simple way to rehab your Achilles tendon: R.I.C.E. (Rest, Ice, Compression, Elevation). Before attempting to use any of the stretches listed below, be sure to address your Achilles pain first.

Now that you’ve nursed your Achilles tendon pain, incorporate these exercises and stretches daily to help avoid any future injuries:

1. Standing Calf Stretch

Begin by standing with the leg you want to stretch behind the other. While holding on to a stable surface, gently lean forward, bending your front knee. Make sure to keep your back knee straight and your heel firmly planted on the ground.

2. Standing Soleus Stretch

Begin by standing with the leg you want to stretch behind the other. While holding on to a stable surface, gently bend both knees and squat downwards, leaning backward slightly. Make sure to keep your heel firmly planted on the ground. Continue until you feel a stretch in your calf.

3. Standing Calf Wall Stretch

With one foot, put your toes on a wall. Keep your heel on the floor and lean forward. Hold this position for 30 seconds.

4. Standing Heel Raise

Begin by standing in front of a stable surface. Gently lift both heels off the ground and push up onto your toes, keeping your knees straight. When fully lifted, slowly lower your heels back to the ground.

5. Single Leg Heel Raise

Begin by standing in front of a stable surface. Gently lift one heel off the ground and push up onto your toes, keeping your knees straight. When fully lifted, slowly lower your heels back to the ground.

6. Single-Leg Standing on Foam

Stand on a foam balance pad with the leg you want to exercise. Attempt to balance on that leg for up to 30 seconds. If you don’t have a foam balance pad, a rolled up yoga mat works just as well.

7. Cone Pick Ups

Stand and bend over on one leg, hinging at the hips and keep the back straight to pick up a cone (I used a weighted toning ball) on the floor. Keep your core engaged and your hips and shoulders square to the floor.

8. Lateral Heel Touches

Stand sideways on a step (I stacked two yoga blocks) with the side not being exercised hanging over the edge. Bend the knee, allowing the heel of the opposite foot to tap the floor lightly.

9. Lateral Band Walk

Begin with an exercise band looped around both legs just above the knee and legs shoulder width apart. Bend your knees slightly and step sideways one leg at a time in one direction. Repeat this in the opposite direction.

10. Monster Band Walks

Begin with an exercise band looped around both legs just above the knee. Keeping your knees bent slightly, step your foot forward and slightly out to the side. Slowly follow with the opposite foot. Make sure to keep your feet pointed forward at all times.

Tips for stretching your Achilles tendon

To keep your Achilles tendon healthy, you should always stretch even when you don’t feel any discomfort. Try to keep these tips in mind when stretching your Achilles:

• Go slow and take your time
• Avoid bouncing
• Keep your heel down
• Stop if it hurts

Have you experienced this type of injury before? How long did it take you to recover? What would you recommend to others who are going through this?