1. Standing Calf Stretch
2. Plantar Fascia Stretch
3. Calf Towel Stretch
4. Standing Heel Raises
5. Standing Toe Raises

Standing Calf Stretch: Relief and Flexibility for Achilles Tendonitis

The standing calf stretch is a simple yet effective exercise designed to target and stretch the gastrocnemius and soleus muscles in the calf.

How to Perform:

1. Stand facing a wall with your hands placed on it for support.
2. Step one foot back, keeping it straight with the heel pressed firmly into the ground.
3. Bend the front knee and lean forward slightly until you feel a gentle stretch in the calf of the back leg.
4. Hold for 20-30 seconds, then switch legs.

This stretch benefits individuals with Achilles tendonitis by lengthening and loosening the calf muscles, which can reduce tension on the Achilles tendon. Regular practice can alleviate pain, improve flexibility, and promote healing by increasing blood flow to the affected area.

 

Plantar Fascia Stretch: Easing Achilles Tendonitis

The plantar fascia stretch is a beneficial exercise for those suffering from Achilles tendonitis. Stretching the plantar fascia helps alleviate tension in the Achilles tendon, improving flexibility and elasticity.

How to Perform:

1. Find a sturdy staircase and position yourself on the bottom step.
2. Place the ball of your injured foot on the edge of the step, with toes slightly turned outward.
3. Slowly lower your heel towards the ground, aiming to reach the bottom of the step.
4. Feel a gentle stretch in the arch of your foot, avoiding any sharp pain.
5. Hold for 30 seconds, then relax and repeat three times.

 

This stretch reduces strain on the Achilles tendon, decreases pain, and promotes healing by improving the flexibility of the plantar fascia.

 

Plantar and Calf Towel Stretch: Versatile Relief

Stretching the plantar fascia using a towel can improve flexibility and reduce tension in the Achilles and calf muscles.

How to Perform:

1. Sit comfortably on a hard surface with your injured leg extended straight in front of you.
2. Loop a towel around the ball of your foot, holding both ends of the towel.
3. Gently pull the towel toward your body while keeping your knee straight.
4. Hold for 30 seconds, then relax and repeat three times.

 

This exercise lengthens the plantar fascia and the Achilles tendon, alleviating pain and improving mobility over time.

 

Standing Heel Raises: Strength and Stability

Standing heel raises strengthen the calf muscles, supporting the Achilles tendon and improving flexibility and blood flow to the affected area.

How to Perform:

1. Stand with your feet hip-width apart, holding onto a wall or chair for balance.
2. Slowly lift your heels off the ground, rising onto the balls of your feet.
3. Hold for a few seconds, then slowly lower your heels back to the ground.
4. Aim for 2-3 sets of 10-15 repetitions, increasing as your strength improves.

 

This exercise can reduce Achilles heel pain, enhance recovery, and prevent further injury.

 

Standing Toe Raises

Standing toe raises strengthen the tibialis anterior, balancing muscle strength around the ankle and reducing strain on the Achilles tendon.

How to Perform:

1. Stand with your feet hip-width apart, using a wall or chair if needed.
2. Lift your toes off the ground, keeping your heels planted.
3. Hold for a few seconds, then slowly lower your toes back to the ground.
4. Aim for 2-3 sets of 10-15 repetitions, increasing as your strength improves.

 

This exercise reduces pain, improves ankle stability, and complements your overall tendonitis management routine.

For additional relief from achilles tendonitis, consider our SoleBalance insoles. Designed for superior arch support and cushioning, these insoles reduce strain on the achilles tendon and complement your stretching exercises.

Find out more about our orthotic insoles and explore our range here