5 Achilles Tendon Stretches to Relieve Lower Leg Stiffness

THE ACHILLES TENDON is essential for walking, running, and jumping, but tension or tightness can make your movement a major drag.

Whether you’re a serious athlete or just an everyday exerciser, an inflamed achilles tendon can become a big problem. Thankfully, Dan Giordano, PT, DPT, C.S.C.S., a doctor of physical therapy at Bespoke Treatments and Men’s Health Advisory Board member, has some stretches that can help to combat the issue so you can move without pain. He’s joined by Tyriek Taylor, trainer and founder of Black and Queer Fitness, to demonstrate the movements. Before you put these exercises to the test, however, Giordano has some important guidance:

“If you’re experiencing pain in the Achilles tendon area that’s above a four out of 10, or if you’re experiencing swelling in the area that’s really restricting your range of motion and limiting how you walk, I would recommend you go see your doctor or your local physio before performing these exercises,” he advises.

What Is the Achilles Tendon?

The Achilles tendon is a tendon that runs from your heel bone to your calf muscles, says Giordano. These calf muscles, the soleus and gastrocnemius, are responsible for two very important actions: pushing off the ground when you walk, and lifting your heel off the ground and bearing your body’s weight when you’re on your toes.

That means that the Achilles tendon plays a role in walking, running, and jumping as it connects your calf muscles to the foot.

What Might Cause Achilles Tendon Tightness or Pain?

Just about anyone can develop tension or tightness in the Achilles tendon, according to Johns Hopkins Medicine. This might be due to repetitive stress or overuse when introducing new activities to your routine, which can make the area in the back of your leg swell and make you feel stiffness and pain.

5 Exercises for the Achilles Tendon

Calf Foam Roller

1 to 2 rounds of 30 to 60 seconds

This movement requires a foam roller and some space to sit down on the floor. Giordano says that this can relieve pressure and decrease stress on the tendon.

How to Do It:

• Start in a long sitting position, with one leg extended out in front of you. Place the foam roller directly beneath your calf muscle.
• Move your body up and down, applying pressure on the roller. Pause, then rotate your leg side-to-side on the roller, to help relieve some of the muscle restriction.
• If you feel like you need more focus on the area, lift your butt up in the air to apply more bodyweight compression onto the calf.

Calf Stretch

10 to 12 reps

You’ll need a stretch band, towel, or belt for this move. Again, you’ll be seated on the floor. This stretch can help to increase flexibility in your calf muscles, which will in turn help to combat the discomfort in the Achilles tendon.

How to Do It:

• Start in a long seated position. Wrap the end of the band around your forefoot.
• Pull on the band to create the stretch in your calf muscle.
• Hold for five to 10 seconds.
• Relax, then repeat. Continue this cycle for 10 total reps.

Standing Calf Stretch

1 to 2 rounds of 10 reps

You’ll get up on your feet for the next movement, which is also known as the “runner’s stretch.”

How to Do It:

• Start in a standing position.
• Take one step forward, then bend your knee, keeping your back leg straight and your back heel planted on the ground.
• Shift your weight forward into your front leg, creating a stretch on the rear calf muscle.
• Hold for five to 10 seconds, then shift your weight back to balance.

Soleus Standing Stretch

1 to 2 rounds of 10 reps

This stretch targets the soleus muscle in a slightly different manner than the previous movement.

How to Do It:

• Start in a standing position.
• Take one step forward, then bend your front knee and shift your weight forward.
• Rather than keeping the rear leg straight like the previous movement, bend the rear knee to stretch the soleus muscle.
• Hold for five to 10 seconds, then shift your weight back to balance.

Toe-to-Wall Stretch

1 to 2 rounds of 10 reps

You’ll need a wall or some other type of stable flat surface that can bear your weight for this final stretch.

How to Do It:

• Put the toe of one foot against the wall.
• Lean your body forward, creating a stretch on the backside of the leg.
• Hold for five to 10 seconds.

Brett Williams, a fitness editor at Men’s Health, is a NASM-CPT certified trainer and former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running. You can find his work elsewhere at Mashable, Thrillist, and other outlets.