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Method 1: Stretching Your Calves and Tendons
1. Warm up for 5 minutes before you stretch to prevent injury. When you're active, your Achilles tendons tend to get tighter and therefore more brittle. That's why it’s important to warm up your body before you do stretches or any strengthening exercises. Do a few minutes of cardio activity before you stretch to protect your body. For instance, you might choose 1 of the following exercises:
Walk
Cycle
Jog
Dance
March in place
2. Stretch your calf muscles and Achilles tendons using a step. Stand in front of a step or sturdy box. Place the ball of your right foot on top of the step, then tip your heel down toward the floor until you can feel the stretch along the back of your ankles and calf. Hold for 15-30 seconds, then release and switch sides.
Repeat this stretch 2-4 times on each side.
Be sure to cool down after you exercise, as well.
Variation: Do this exercise with both a straight leg and a bent leg to work more muscles.
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3. Perform a bilateral heel drop to work your Achilles tendon. Stand on a stair, step stool, or sturdy box, holding onto a railing or wall for support. Move your foot so that the heel of the foot you are working on is hanging off the edge of the step. Slowly rise onto the balls of your feet, then go back down. Continue the motion to dip the heel of the foot you're working below the edge of the step as far as it will comfortably go.
Any activity that involves using your calf muscles will help strengthen your Achilles tendon.
Repeat the exercise 20 times, then switch sides.
Variation: After this exercise becomes easy, you can increase the intensity by putting all of the weight on the leg you’re working. Lift your nonworking leg slightly off the stair to shift your weight onto your working leg. However, be sure to hold onto a rail or the wall for support during the entire exercise.
4. Do a toe stretch to work your Achilles tendon. Sit on the floor or your exercise mat, then bend your knees. Rest your right heel on the floor with your toes pointing up. Lightly grasp your big toe in your hand, then gently pull it toward your body until you feel a stretch along the back of your ankle. Hold for about 15-30 seconds, then release.
Repeat the stretch 2-4 times on each side.
5. Perform a plantar fascia stretch for both your tendon and calves. Sit on the floor or your exercise mat with your legs straight out in front of you. Wrap a towel around the bottom of your right foot, placing it just under your toes. Grasp the ends of the towel in both hands, positioning your hands over your knees. Gently pull back on the towel so that your foot points slightly toward your body. Hold for 15-30 seconds, then release.
Repeat this stretch 2-4 times on each side.
6. Do calf stretches against a wall for strong, flexible calves. Stand in front of a wall. Lean forward with your arms stretched out and press your hands into the wall. Keeping your right leg straight for balance, bring your left leg slightly forward, bending at your knee. Then, press your hips forward toward the wall and hold the stretch for 10 seconds before releasing.
Repeat this stretch 20 times on each side.
In this method, I told you how to Strengthen Your Achilles Tendons. I hope it was interesting to learn something new for yourself.
Artemus Vazhui