12 Achilles Tendon Stretches To Tone Heel And Calf Muscles

The wall calf stretch mainly targets the gastrocnemius, one of the two calf muscles joined to the Achilles tendon.

The gastrocnemius runs from the back of the knee to the heel, crossing the knee and ankle joints. So, it becomes crucial to stretch joints together to engage the muscles fully.

How To Do:

• First, stand about arm's length away from a wall.
• Second, hold the wall for support, placing your palms on it or just above the shoulder height.
• Third, step your right foot back to enter a split stance, pointing your toes forward. Also, keep your right heel flat on the ground and your knee straight.
• Then, bend your left knee as you lean facing the wall. Never let your right knee bend or your heel lift off the floor.
• Hold the stretch for half a minute, feeling the impact on your right calf, and relax your stance. 
• Repeat 3-5 times with each leg.

The soleus muscle is a deep calf muscle that is often tight in endurance athletes and runs down the back of the lower leg. So, you need to stretch the ankle joint to engage the soleus.

This stretching exercise is similar to the wall calf stretch. However, bending both knees during the stretch allows you to target the smaller calf muscle separately.

How To Do:

• Stand a few feet away from a wall facing towards it at an arm's length.
• Hold the wall for support, placing your palms on it just above the shoulder height.
• Step your left foot forward, keeping your toes pointed towards the wall and your heels flat on the floor.
• Bend your knees and do not lift your head towards the wall.
• Lean into the wall until you feel a stretch on your particular leg holding it for 30 seconds.
• Repeat 3-5 times with each leg.

Stretching the muscles of the foot and calf with a towel may help reduce your pain and heal severe Achilles tendon injuries.

If your Achilles tendon is sensitive, this stretch may be better than other varieties since you don't add weight to your foot. You can do this stretch by sitting on the ground with your feet straight out in front of you.

How To Do:

• First, sit with your back straight and your legs extended in front of you.
• Loop a long towel around the ball of your right foot while holding the ends in both hands.
• Gently pull back until you feel a stretch at the bottom of the foot and back of the lower leg.
• Hold this stretch for 30 seconds and repeat 3-5 times.

With the heel drop stretch, you can loosen tight calf muscles and reduce pulling on your Achilles tendon. This stretch doubles as an eccentric strengthening exercise, making your muscles slowly lengthen as they contract, leaving them more toned.

For this exercise, you will need a staircase to perform. You can also practice it with someone nearby until you get comfortable with the move. 

How To Do:

• First, stand on a step while holding onto a railing or another object for support. The balls of your feet should be on the edge of a step with heels hanging off.
• Keep your knees straight as you lower your heels toward the floor. 
• Hold the stretch for at most 30 seconds, then relax your stance. 
• Make sure to repeat the move 3-5 times for consistent results.

You need to be aware that maintaining balance in the ankle is essential while you are in the recovery phase. These ankle exercises can help strengthen muscles around the Achilles tendon and improve joint stability.

However, be cautious while doing this exercise as it may hamper your affected leg if the muscles get overstretched. 

How to Do:

• First, sit on a chair with the affected leg crossed over your other knee.
• Holding the bottom of the floor with your hand, slowly tilt the sole of your foot towards the floor.
• Then, hold the position for 5-10 seconds and then pull your leg toward you, tilting to the ceiling.
•  Do it 10 times consistently to get better Achilles tendons

This exercise involves gently bending your toes upwards toward your shin using your hands while keeping your foot relaxed and stretching the tendons effectively.

This is done when sitting with your heel on the floor and it is considered a good way to improve strength in the toes, get toned muscle around the calves, and recover from an injury.

How To Do:

• First, sit on the floor with the heel of your affected foot. Use one hand to hold the foot steady.
• Second, with the help of the thumb and index finger of your other hand, slowly bend your toe forward and backward in the same motion. 
• Then, you should hold the same position for about 15 seconds.
• For better results, be consistent and repeat 2 to 4 times.

Downward-facing dog is a popular yoga pose that stretches the back of the legs, including the calf muscles.

How To Do:

• Start on all fours with your palms flat against the ground and the bottom toes on the floor. You can also begin from a push-up position.
• Press your hands and feet into the floor as you lift your hips, straighten your knees, and lower your heels toward the ground. Make your body look like an upside-down V.
• Keep elbows straight and push your body toward your feet to deepen the stretch.
• Hold the position for 30 seconds and then relax. Do it 3-5 repeated times.

A "calf stretch on a step" is an exercise where you stand on the edge of a step with the balls of your feet, then slowly lower your heels off the edge.

This stretch is often used to improve flexibility and prevent injuries in the calf area. It also allows your calf muscles to stretch, primarily targeting the Achilles tendon, which connects the calf muscles to the heel bone.

How To Do:

• First, stand on the bottom step of a staircase, or face up toward the stairs. Then, put the balls of the feet on the step, holding them to the handrail or wall.
• Second, slowly let your heels down over the edge of the step as you relax your calf muscles. By doing it, you should feel a gentle stretch on the back of your leg to your knee.
• Hold the stretch for about 15-30 seconds, and then tighten your calf muscle a little to bring your heel back up to the level of the step.
• Repeat 2-4 times for consistent results.

Tiptoe exercises can help strengthen the calf muscles and Achilles tendon, and improve balance and spatial awareness. They can also help prevent injury or aid in recovery after an injury. 

If the exercise becomes too easy, a person can make it more difficult by bending the knees. Once they master this, they can try performing with one leg at a time.

How to Do:

• First, you should stand on both feet with the legs straight and back flat.
• Second, use your uninjured leg to rise onto the tiptoes.
• Afterward, keep both feet on the floor, transfer the weight across to the affected leg, and lower down, using the good leg to help if necessary.
• For better results, aim for 3 sets of 15 repetitions consistently, twice a day.

The cross-legged ankle stretch is simple yet effective for improving flexibility in your ankles. It is beneficial for individuals who experience stiffness in their Achilles tendons because of prolonged sitting, overuse, or certain injuries.

Doing this stretch can help you improve the ability of your ankle joint to move through its full range of motion and ease tightness in the surrounding muscles and tendons.

How To Do:

• First, sit comfortably in a chair with your feet flat on the floor.
• Second, lift your right leg and gently place your right lower calf on your left thigh, above the knee. Ensure, your right ankle rests comfortably on the left thigh.
• Then, use your left hand to grasp the top of your right foot and your toes.
• Afterwards, gently pull down on your toes, as if you are trying to point them.
• Hold the stretch for 30 seconds, breathing deeply and evenly. Then release the stress and repeat 2-3 times on the same leg.
• Switch respective sides first on the right and then to the left.

This simple exercise can strengthen your Achilles tendon, enhance athletic performance, and contribute to better leg health. With the help of a resistance band, you can give your calves much-deserved care.

How To Do:

• Start seated on the ground with your right knee bent, your foot on the floor, and your left leg extended straight. Then, loop a band around the ball of your left foot.
• Press your left toes away from you as if you are pumping a gas pedal holding the other side of the band.
• Hold it for a few seconds and relax. Then bring the toes back to face the ceiling.
• You should try more repetitions for consistent results on each leg.

The heel cord stretch is a simple stretching exercise that targets the Achilles tendons and helps sculpt your calf muscles.

Doing this stretch daily can help prevent injuries like calf strains and Achilles tendinitis while also improving mobility, which boosts your running and jumping performance.

How To Do:

• First, lie on a flat surface with your feet about shoulder-width apart.
• Then, take a step forward with one foot, placing it about two feet in front of the other. 
• Afterward, bend your front knee aligned over your ankle with surpassing toes. 
• Now, keep your back leg straight with your heel firmly planted on the ground. It is crucial during calf muscle stretching.
• Lean forward from your hips, keeping your back straight, and hold the stretch for 20-30 seconds, breathing deeply.
• Switch legs and repeat the stretch on the other side. You can do 3-4 repetitions for better results.