How you can Securely Stretch Your Calf Msucles

Written by Kenneth Lee 2020-09-03

Table of Contents:

Achilles Tendonitis: What Causes It & How to Safely Stretch

Achilles tendonitis isn’t just inflammation; sometimes it involves a tear and can be serious. Dr. Duke explains the causes and how to avoid over-stretching, while also explaining how to properly stretch and strengthen your feet. Learn more at Dr. Duke’s Run Smart New York clinics (runsmartny.com).

How you can Securely Stretch Your Calf Msucles

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Video taken from the channel: Duke Chiropractic

FIX Achilles Tendonitis In 8 Simple Moves | Best Exercises For Achilles Tendon Pain

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The best home exercises, tips, and techniques to eliminate Achilles tendon pain and stop Achilles tendonitis FAST. Presented by a doctor of physical therapy to help you get the results you’re after..
These are the best exercises to help you with your Achilles tendonitis. We will go over some massage techniques to stimulate healing, stretching techniques to increase range of motion and decrease pain, and the right progression of strength exercises to help increase your activity tolerance. My goal is to get you back to pain-free as soon as possible let’s do it!
OTHER VIDEOS YOU MIGHT FIND USEFUL.
HOW TO STRETCH YOUR TIGHT CALF MUSCLES: https://youtu.be/byCTWYxlPfU.
BEST HOME EXERCISES FOR PLANTAR FASCIITIS: https://youtu.be/zMUWbzxuw7s.
EQUIPMENT USED IN THIS VIDEO.
JARED’S FOAM ROLLER: https://amzn.to/35FhJUv.
JARED’S STRETCH OUT STRAP: https://amzn.to/33MYl6r.
Before we jump right in to these stretches and exercises, it’s important that we make one distinction very clear: there’s a big difference between treating an acute case of tendonitis and a chronic Achilles tendon pain problem..
IF YOU’VE HAD PAIN LESS THAN TWO WEEKS: chances are there’s still a lot of inflammation in the area of your tendon. If your pain is less than two weeks old, my recommendation would be primarily an anti-inflammatory approach. Rest, ice, gentle massage, and gentle stretching will yield the best results for your problem..
IF YOU’VE HAD PAIN FOR MORE THAN TWO WEEKS: At this point your pain is becoming slightly more chronic. The pain you are experiencing is no longer primarily inflammatory… at this point there is scar tissue that’s accumulating that needs to be addressed. This problem (termed an Achilles tendinosis) responds better to aggressive massage, stretching, and eccentric exercises (as demonstrated in the video above)..
THE BEST EXERCISES FOR YOUR ACHILLES TENDON PAIN.
I always recommend people start with some massage to the area of the injury. If the injury is acute (less than 2 weeks) you may need to be a little more gentle. If the problem has lasted longer than two weeks, you may have to be more aggressive. I tell patients to be as aggressive as their pain threshold will allow..
1. CROSS FRICTION MASSAGE: forward and back as well as up and down along the length of the injury..
2. FOAM ROLLER: great way to release fascia/knots up into the calf muscles..
After massaging, it’s important to introduce some gentle stretching into the Achilles area. Not many people realize that your “calf muscle” is, in fact, two muscles. Both are stretched slightly differently but it’s crucial that we spend a little time stretching both of them out..
3. STANDING GASTROCNEMIUS STRETCH: performed in standing with the knee straight..
4. STANDING SOLEUS STRETCH: performed in standing with the knee bent..
After stretching, it’s important to introduce some active motion into the ankle joint to promote as much blood flow as possible into the injured area and provide some slight tensile force through the Achilles. Our goal is to heal it and get it used to moving normally again..
The following progression of exercises is presented in order from least difficult (and least effective) to most difficult (and most effective). You should start with the first and work your way through the progression as tolerated..
5. ANKLE PUMPS: non-weight-bearing active motion through as much range of motion as you have available..
6. STANDING HEEL RAISES: stand up and raise/lower your heels as high as possible and then back down to the ground..
7. HEEL RAISES ON STAIR: with the balls of your feet on the edge of a stair you can raise/lower your heels through a greater range of motion. Try to let your heels fall below the level of your toes..
8. ECCENTRIC HEEL RAISES: has been proven to promote the best healing in tendons due to their high tensile forces. For a right calf Achilles tendon pain, you would stand on the edge of a stair and raise up onto both toes. Lift your left foot and slowly lower the heel raise with just your right leg..
There you have them! Those are the best tips, techniques, and exercises to help you to eliminate your Achilles tendon pain fast!
I hope you enjoyed this video if you did be sure to leave me a thumbs up!
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Achilles Tendon Stretching (Don’t Do It!)

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If you’ve been told that you need to stretch your achilles tendon, you’ve been misinformed…
1. Tendons don’t stretch (if they do, that’s bad news)..
2. ‘Tight tendons’ aren’t the problem. The problem is what makes the tendon tight…
3. Tendons don’t get loose or tight. At most, they get taut. See #2…
.
For more information, visit www.TendonitisExpert.com/achilles-tendon-stretching.html

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Video taken from the channel: TendonitisExpert

Dr Duke Tip: How to Safely Stretch the Achilles tendon

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Dr Duke demonstrates how to safely stretch the Achilles tendon to prevent tendonitis.

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Video taken from the channel: Duke Chiropractic

Achilles Tendonitis Mobility Exercises

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Join Airrosti’s Dr. Crisp as he demonstrates exercises and stretches to help eliminate pain related to Achilles tendonitis and Achilles tendinosis. Using a resistance band, a foam roller and body weight, you can strengthen the tendon and eliminate pain and tightness..
http://www.Airrosti.com.
(800) 404-6050.
Social Networks:
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Achilles Tendon Stretches Ask Doctor Jo

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Achilles tendon stretches can keep this tendon loose and help prevent injuries. Read Doctor Jo’s blog post about this video at http://www.askdoctorjo.com/content/achilles-tendon-stretches-exercises.
The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose..
The first stretch is called a runner’s stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times..
Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times..
The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times..
Related Videos:
Plantar Fasciitis Stretches & Exercises:
https://www.youtube.com/watch?v=0PeVmTMdWhk.
Ankle Strengthening Exercises & Stretches:
https://www.youtube.com/watch?v=g-iXYapbuqk.
Click Below to SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo.
Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy..
http://www.AskDoctorJo.com.
Facebook: http://www.facebook.com/AskDoctorJo.
Twitter: http://www.twitter.com/AskDoctorJo.
Achilles Tendon Stretches:
https://www.youtube.com/watch?v=vU_FVahd4HI.
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

Read: Will a Detox Diet Help Much You Slim Down

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Best Exercises To Get Rid Of Achilles Tendonitis

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These are the 4 best exercises to get rid of your Achilles (heel cord) pain. Start with the soft tissue work and follow it up with the strengthening exercise and the stretching exercise..
Try to do the soft tissue work every day and the strength and stretch 3 times a day..
To contact Dr. Ennis:
email: [email protected]
web address: http://www.physicaltherapyinnh.com.
http://www.drkristieennis.com.
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To do the standing Achilles stretch: Stand about an arm’s length away from a wall. Lean forward and place both hands on the wall, roughly a shoulder-width apart. Extend one foot back, placing the heel flatly on the floor. Keep the other foot closer to the wall. Lean forward and press down on the.

Do this stretch with the leg that has an Achilles tendon issue. Hold on to the railings of the staircase or ladder. Put the ball of your foot on the edge of the bottom step.

Let your heel drop.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.In order to stretch your Achilles and calves in a slightly different way, repeat the heel drop but bend your knees slightly while you do it. Bend your knees before you start raising your body up.

Dr Duke demonstrates how to safely stretch the Achilles tendon to prevent tendonitis.Always stretch gently, as pushing too hard on an already-tight tendon can cause it to snap. The final exercise, the Stair Stretch, is a more advanced stretch.

Work on the first two stretches first until your tendon is more flexible. Check with your doctor to make sure it is safe for you to do the Stair Stretch.The Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel. The role of the Achilles and ankle complex: why you keep getting injured.

The key power generator at push off is the ankle joint and Achilles tendo.The Achilles tendon runs from the bottom of your calf muscle to the back of your heel bone. Achilles injuries are some of the most common complaints among athletes, especially runners.Nope.

You don’t need to, and you don’t want to stretch your Achilles Tendon. In fact, you CAN’T stretch your Achilles tendon. Your Achilles Tendon doesn’t get ‘tight’.

To stretch your Achilles tendon, stand with a straight leg, and lean forward as you keep your heel on the ground. Ease into a new exercise routine, gradually intensifying your physical activity.Place the leg to be stretched behind and lean against a wall keeping the heel down. A stretch should be felt lower down nearer the ankle at the back of the leg.

Stretching on a Step: This stretch can be performed to further the stretch on the calf muscles and Achilles. Stand on a step with your toes on the step and the heels off the back.Maintaining a flexible calf by performing a wall stretch is a sound preventive measure to protect your Achilles tendon.

If you’ve suffered an Achilles injury, there’s a good chance your doctor or.For consultation call: 0818 355 4665, 08028366901; Home. About FHP.It is incorrect terminology if you perform an exercise designed to stretch your achilles tendon or plantar fascia.

Nobody can safely stretch a tendon. Tendons are composed of very inelastic collagen fibers that cannot elongate more than 3% without rupturing. The only natural way to reduce the tension on a tendon is to improve the strength and.Exercises to Avoid Excessive stretching is not good for your Achilles tendon.

The stretch that I most often recommend is the “wall stretch”. I do not recommend the “stair stretch”, the “incline stretch”, or the “put a towel around your feet and pull up until it hurts stretch”.

List of related literature:

Stretching of the Achilles tendon can be performed in the following manner: place the affected foot flat on the floor and lean forward toward the wall until a gentle stretch is felt within the ipsilateral Achilles tendon; maintain the stretch for 20 to 60 seconds and then relax.
from Essentials of Physical Medicine and Rehabilitation E-Book by Walter R. Frontera, Julie K. Silver, Thomas D. Rizzo Elsevier Health Sciences, 2018
These treatments should be followed by stretching of the Achilles tendon, either in a long sitting position using a towel or rope to stretch the Achilles tendon or in the standing position with the patient pushing against a wall or table (see Figure 19-5).
from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book by David J. Magee, James E. Zachazewski, William S. Quillen Elsevier Health Sciences, 2008
The easiest and safest method to stretch the lateral lower-leg muscles is to apply a manual stretch by slowly plantar flexing and inverting the ankle, with one leg crossed over the other while in a sitting position (see exercise 5, page 284).
from Science of Flexibility by Michael J. Alter Human Kinetics, 2004
Gently stretch the Achilles’ tendon by pulling on the toes or doing the towel stretch.
from A Tooth from the Tiger’s Mouth: How to Treat Your Injuries with Powerful Healing Secrets of the Great Chinese Warrior by Tom Bisio Atria Books, 2009
Stretching the calf and Achilles (by leaning against a wall or using a step) and pulling the toes back toward the shin until a stretch is felt in the plantar fascia are two of the more common stretches prescribed.
from Encyclopedia of Sports Medicine by Lyle J. Micheli, M.D. SAGE Publications, 2010
Using your other hand, gently push the foot back and stretch the Achilles tendon.
from The Reflexology Bible: The Definitive Guide to Pressure Point Healing by Louise Keet Sterling, 2009
If you have a mild case, your doctor may recommend stretching your Achilles tendon before you run (see Calf Stretch to Prevent Achilles Tendonitis, above), applying ice afterward, and using nonsteroidal anti-inflammatory drugs for pain.
from The Harvard Medical School Family Health Guide by Anthony L. Komaroff, Harvard Medical School Simon & Schuster, 1999
After healing is complete, a regimen of rehabilitation exercises to stretch the Achilles tendon will be needed to prevent or reduce a tendency to ankle equinus, and a programme of stretching exercises and ice massage should continue to be used after strenuous activity.
from Neale’s Disorders of the Foot by Paul Frowen, Maureen O’Donnell, et. al. Elsevier Health Sciences UK, 2010
Squeeze the gastrocnemius muscle just distal to its widest girth, with the patient kneeling on a chair or lying prone on a stretcher with the legs overhanging the end (Figure 126-1) to examine for normal plantar flexion of the foot.
from Minor Emergencies E-Book by Philip Buttaravoli, Stephen M. Leffler Elsevier Health Sciences, 2012
Then stretch the tendons by pulling down on one side of the foot, while pushing upward on the other side.
from The Massage Bible: The Definitive Guide to Soothing Aches and Pains by Susan Mumford Sterling, 2009

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

5 Steps to Reaching Your Sports Peak Performance

44 comments

Cordameena 2020-09-03 - 11:18

Just found this video. Began running consistently about three weeks ago and my right Achilles is a little sore. Will start these exercises immediately. Thank you Dr.

Doomshaper 2020-09-03 - 16:22

Thank you for the video Dr. Kristie. Just out of curiosity is it true that bigger feet help you in balancing like in Yoga or is that just a myth. You seem really good in those types of moves especially since you’re tall. Does that play a role and what size are your feet by the way?

Penara 2020-09-04 - 08:49

Excellent tips, thank you! Do you recommend going to the physio and having electrotherapy, acupuncture etc., as well or is that not necessary?

Vudozil 2020-09-04 - 17:00

i get recurrent Achilles Tendonitis…i will suddenly get a massive pain and end up with a hot lump in Tendon..i can hardly walk for days when this occurs..low heeled shoes really make it hurt. Um gonna try these exercises…thanks from UK sufferer

Sagore 2020-09-05 - 12:05

Running 10 miles from 5 overnight in vibrams made my Achilles hurt. Hoping 5 day healing with some care

Conjusius 2020-09-06 - 01:49

Btw, Did I congratulate you on your 200k?? OMG, I just realized you are going towards your 300K!!! This is what hard work reward looks like. Good job, Jared!!! CONGRATULATIONS!!!!!!!

Granikelv 2020-09-06 - 08:24

I started getting pain on my achilles tendon from running. I land on my forefoot not on my heels when I run so my achilles and calves has constant tension on each stride. I wonder if there’s a buildup of muscle scar tissue in the area that I need to break up?

Thordirn 2020-09-07 - 20:27

My Achilles is hurt right now because of running. I ran about 90 miles last month total. Now I’m paying for it. I just started running this year so it’s going to take a while for my body to adjust to the new lifestyle. I walk about 12 miles a day on a main route, however. I feel like that’s pretty good therapy for my achilles because it doesn’t hurt, unless I over dorsiflex. Will do these when I get home from my mail route for sure. The one exercise where I come down onto my foot slowly for 5 seconds hurts a lot right now.

Lightbrew 2020-09-08 - 03:00

My dad is 63 and is having hella pain in the Achilles… I’m sure these will help

Ianrius 2020-09-08 - 13:40

I have taken about 8 weeks off from running due to sore Achilles and have just started stretching how often should i stretch my Achilles?

Tugrel 2020-09-09 - 12:54

Dermaedge what tool at home could I use to do the same thing

Sagar 2020-09-10 - 04:19

How can I lengthen my calf’s with stretching my Achilles’ tendon? Is it the tightness that’s causes inflammation? And lack of nutrition cause inflammation?

Durg 2020-09-10 - 12:03

Doc. should I move the derma edge upward so this doesn’t move the blood flow down into the ankle? The ankle is about the size of a baseball.

Sinbrew 2020-09-11 - 08:41

Very good video! I like the eccentric move. My dominant leg right achilles is very sore from a jump rope workout. Thanks!

Zulkilmaran 2020-09-11 - 11:58

Very informative. I’ve been running for years and had my fair share of injuries. However for the first time ever I’m having an issue with the archilles in my right leg. Thanks for the upload. Create a great day ��

Sabar 2020-09-12 - 07:58

25 years ago I pulled muscles in my shoulder/arm left arm had x-rays recently to see if it’s rotary cuff but doctor told me it Tendinitis in shoulder now it’s in elbow and incriminating pain in whole arm. With all the aspirin I take it’s still painful as i have and work rigidly in Forest environment and exercise every day what can I do without getting cut open to cure pain and don’t want pain killers to endure the addiction epidemic

Malaktilar 2020-09-12 - 16:10

I will try these exercises although It ve in pt for over 1 yr and progress is slow.

Golar 2020-09-13 - 16:10

This is the very best video I’ve seen since I’ve had this issue for 6 months now ��. Can’t wait to start tomboy. Thank you!!

Opilhala 2020-09-13 - 18:28

i learned from experience that the calf muscles can be tight from calf injury and it needs to heal before stretching it out, if you stretch out a injured calf muscle it takes longer to heal. alternate the stretching of the calf in order to alleviate the Achilles. in the mean time moderately stretch the Achilles while waiting for calf repair

Umghma 2020-09-14 - 08:58

I just found your channel, im watching a lot of your videos and learning. I’m grateful for your channel and really wish you would still create videos. what a gem…please consider��

Zulkirn 2020-09-14 - 11:03

Pain, well it can be ignored. But, what can I do about swelling in his area?

Ragebringer 2020-09-15 - 14:42

Thank you, Doctor Jo! My Achilles’ tendon has been hurting all week and after stretching feels a lot better!

Mogar 2020-09-16 - 08:33

what kind of shoes do you recommend for walking with this problem please? thanks for the tips!

Tosho 2020-09-16 - 19:50

Hi Doctor Jo I am a 3x major stroke patient with left side weakness my question what excercises can I do to stretch my Achilles due to my left side I can’t utilize my left arm or hand I can walk but I am unable to stand flat on my foot I do have surgery coming up jun24 for Achilles Lengthening hopefully to help with what I got going what excercises can I do to help stretch.

Dreladora 2020-09-17 - 07:29

I’ve tried her calf lift and made my Achilles worse, my physio said don’t do it until you have no soreness. The trainers at the gym I go to said some Youtube videos cause more problems than they claim to cure.

Umlhala 2020-09-18 - 01:22

Any specific exercises for tendinosis at insertion of the calcaneus? Great video!!

Malagar 2020-09-18 - 16:11

I had surgery to remove bone spurs in my talus, now my Achilles is tighter.

Jodwyn 2020-09-18 - 23:20

https://www.amazon.com/Treat-Your-Own-Achilles-Tendinitis/dp/1457510928/ref=asap_bc?ie=UTF8

Bale 2020-09-19 - 07:04

Awesome vid.. Thank you!! Finally something that works. How long would you expect (fairly minor) achilles tendonitis to heal back to normal function?

Largas 2020-09-20 - 03:27

Great video Dr. I’ve recently stumbled on to your videos and utilizing these techniques. I’ve put my body through a grinder. From military to 20 years plus of playing rugby, I’ve just accepted the pain as a badge of honor! Now I know what relief feels like. Thank you. Spaniard OUT…

Aurikus 2020-09-20 - 20:38

I sprain my ankle so badly on the 10/09/19 it’s getting a little bit better but i don’t feel comfortable walking on it as i feel some pain both beside the tibia and fibula and when i push my foot upwards i feel pain in right in front of where it bends what should i do to ease that pain plz help me.

Jura 2020-09-21 - 06:38

What does it mean when I feel a small “notch” in my achilles tendon, when massaging it? It “nudges” over and there’s pain, when rubbing over it. Tingling kind of pain, like the whole tendon gets zapped when rubbing firmly over the notch, as it nudges aside. Will it heal/disappear over time? Scar tissue?

Dawnstaff 2020-09-21 - 23:54

This happened to me at work. Worker’s compensation. How much should I walk or not. My doctor said stay off it and just do the workouts. Basically just lay around. I do a lot of these workouts throughout the day for sure. Thanks!

Kagakinos 2020-09-22 - 08:51

Hi Doctor Jo, thanks for the stretches, they’re great! I’m a runner and have got Haglund’s Deformity in both heels. I’ve run three marathons with it and my Chiropodist has told me they’re not getting any worse. I’ve now got a sore Achilles in one but it comes and goes and eases when I run. Would you suggest just keep stretching? Thanks, Neill from England ��

Miralv 2020-09-23 - 02:50

I use a heat pad on my calves prior to stretching which helps immensely

Silverhammer 2020-09-23 - 21:09

my personal experience…this will just agrravate ur pain….best cure is rest and rest and rest untill teh pain disappears..

Marilas 2020-09-24 - 06:30

Can these exercises be done in post operative Achilles tendon repair case too?

Cerehelm 2020-09-24 - 09:01

So, you’re not doing the eccentric exercise on a step…..so the drop is more?

Conjuri 2020-09-25 - 11:27

I have been suffering with this in both ankles for over a year. I went to the doc and he didn’t tell me anything to help. Thank goodness for youbune. I have started stretching and massaging and after a few days I am walking with less of a limp.

Grizel 2020-09-25 - 17:39

Thanks for saying “4-5 seconds lowering” so many ppl miss this and have poor results

Oghmaginn 2020-09-26 - 01:40

Thanks, I have suffered this issue for years/maybe a decade. I did what it said on the video, and my calves were burning, right one more so. I guess the issue is more in the right one then

Banis 2020-09-26 - 16:13

Thank you so much! first video i found that answered all my questions. i’ve had achilles pain for about a month now so i stopped running and started biking. how long does achilles pain usually last if i haven’t had it very long?

Jurn 2020-09-27 - 05:09

I have plantar fasciitis.. I had pain that began in my heel a few months back that is now in the Achilles’ tendon area. Is this Achilles tendinitis? Or just inflammation from the PF?

Adorardana 2020-09-27 - 12:35

Great video,the pain for me on the top of my achilles where it attaches to the calf and have started these exercises. Thanks

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