Improper footwear or biomechanics, weak calf muscles, sure medicines or health conditions reminiscent of diabetes and even dietary deficiencies it might probably also play a task in causing tension and problems with the Achilles tendon, he says Rashi Anand, DPTphysiotherapist in ATX granularity in Austin, Texas.
“We also know that the quantity of rest and recovery a person includes of their training program plays a key role of their susceptibility to Achilles tendon strain,” says Dr. Anand.
The excellent news: Stretching your Achilles tendon will help maintain an optimal range of motion and potentially prevent discomfort.
How do you realize if you could have a strained Achilles tendon?
While in some cases it’s quite obvious that your Achilles tendon is strained, in mild cases a sprain could also be tougher to discover. And if you could have chronic Achilles pinching in each legs, you will have gotten used to the sensation and it’s hard to detect.
Dr. Anand says symptoms can include limited range of motion within the ankle joint when the toes point towards the knees, in addition to tenderness along the tendon. “Other potential symptoms may include pain, weakness within the calf muscles, and a popping or popping sensation,” she shares. Walking or running could be uncomfortable. “Counter-intuitively, some people may experience increased stiffness with inactivity, but feel higher during activity, just for the symptoms to return,” she says.
3 effective Achilles tendon stretches
Classic calf stretch
As you perform this movement, you must feel a stretch within the gastrocnemius (major calf muscle) and Achilles tendon of the back leg. Dr. Anand suggests that you would be able to adjust the space of your back foot from the wall to extend or decrease the intensity.
Here are the steps:
- Find a wall and face it together with your feet hip-width apart.
- Step back with one foot and place the ball of that foot on the bottom. Make sure your toes are pointing straight ahead. (Turning the foot outward reduces the stretch of the Achilles tendon.)
- Lean forward, keeping your back leg straight, and slowly shift your weight toward the wall. Keep your hips perpendicular to the wall.
- Hold the stretch for about 20 to 30 seconds.
Here’s the episode in motion:
Soleus Calf Stretch
The soleus is a thinner, flatter muscle that lies beneath the gastrocnemius muscle within the calves; narrows and connects to the Achilles tendon. Dr. Anand says the soleus stretch is analogous to the regular calf stretch, however the foremost difference is the way you place the knee within the back leg.
“In the classic calf stretch, you retain the back knee straight, which really works the larger calf muscle. But within the soleus, you bend the back knee a bit,” he says.
Here are the steps:
- With your feet hip-width apart, take a step back with one foot and place the ball of that foot on the bottom.
- Bend your back knee barely and slowly shift your weight forward.
- Hold the stretch for about 20 to 30 seconds.
Check out the episode below:
Stretching the calves in an extended sitting position
If you are in search of a gentler alternative to standing calf stretches, Dr. Anand suggests trying calf stretches while sitting on the bed or floor together with your legs stretched straight out in front of you.
Here are the steps:
- Sit together with your legs stretched out in front of you. You can place a rolled up towel or yoga block under your ankles for a deeper stretch.
- Wrap a belt, belt or band across the balls of your feet and gently pull it towards you. Make sure your toes are pointing upwards.
- You may stretch one leg at a time if sitting on this position is uncomfortable for you.
Watch the video below for an indication:
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Before you begin stretching your Achilles tendon, Dr. Anand suggests applying heat (using a heating pad, warm bath or shower) to your lower legs and feet. You may even stretch IN shower if you could have enough space. “Not only is the warmth great, but additionally [also] promotes blood flow and softens the Achilles tendon and surrounding tissue for simpler stretching,” she explains.
How often do you have to stretch your Achilles tendon?
Dr. Anand recommends doing these three stretches 3 times in a single “set”, holding each stretch for 3 long, slow breaths (not less than 20 seconds total). Repeat this 3 times a day.
“Think: ‘3x3x3’ for breakfast, lunch and dinner,” he says. Consistency is vital: Frequent stretching is a vital consider reducing stiffness and improving mobility. “Performing frequent mild to moderate stretching exercises also improves blood flow and circulation, which directly improves healing rates and tissue health,” she adds.
While this may occasionally look like a whole lot of time, the entire routine shouldn’t take long, and you will likely feel rather more supple and cozy, which should help bolster your motivation to stick to it.
