Getting Help With Foot Troubles

A Pair Of Simple Stretches To Prevent Achilles Tendinitis

21 May 2015

Ashley Stewart

Almost all aerobic and cardiovascular workouts involve a lot of hard work for your legs. Whether it's jogging, tennis, basketball or aerobic dance, you're likely to be putting stress on your Achilles tendons. If you strain these tendons too far, you can end up with a condition called Achilles tendinitis.

To avoid ending up stuck on the couch with ice on your ankles when you could be out getting fit and having fun, incorporate these calf and tendon stretches into your routine.

Simple Calf Stretch

The stronger and more flexible your calves, the better your lower leg and ankle area can handle stress. For this stretch, all you'll need is a wall or other flat vertical surface.

• Stand so that you can reach the wall with your hands.
• Lean your weight into the wall, bracing your hands flat against it.
• Stretch your left calf muscle by stepping back from the wall with your left foot, keeping your heels on the ground – begin with a small step.
• Your left leg should be straight, while your right leg will bend at the knee as you lean into the wall.
• You should feel the stretch in your calf as you hold this position for twenty to thirty seconds – if you don't feel stretched, you can step further back, but don't strain the muscle.
• Once you're done stretching the left calf, step your left leg forward and your right leg back to stretch your right calf.

Simple Tendon Stretch

The motion for this stretch is very close to that for the simple calf stretch, making it easy to remember. It's also somewhat similar to a forward lunge in aerobics if you are familiar with that exercise; however, your weight will be leaned into the wall since this is for flexibility and not leg strength.

• Stand in front of the wall and lean into it with your hands flat.
• Stretch your left Achilles tendon by stepping back with your left foot.
• Unlike the calf stretch, step back far enough that you have to raise your left heel, putting your weight on the ball of your foot instead.
• Both your knees will bend during this stretch.
• Lower your hips by bending your knees until you feel the stretch in your Achilles tendon, the back of your ankle.
• Hold the position for twenty to thirty seconds and then repeat with the right leg.

If you're noticing pain or discomfort in your feet or ankles when you exercise, don't just push through it! Whether you have a sprain, Achilles tendinitis, or simply shoes with improper support, exercising through the pain can lead to more serious injury down the line. Instead, make an appointment one of the podiatrists in your area to determine the cause of your pain and keep your feet healthy.

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