Effective Stretches for Achilles Tendonitis and Injury Recovery

Achilles Tendonitis Stretches – Achilles tendonitis and other Achilles tendon injuries can cause significant discomfort, stiffness, and limited mobility. One of the most effective ways to alleviate symptoms and support recovery is through targeted Achilles tendon stretches. Stretching exercises help increase flexibility, reduce muscle tightness, and promote better circulation, which is essential for healing. Below are some effective stretching exercises and tips for properly stretching the Achilles tendon, as well as how Curapod can enhance recovery.

Basic Achilles Tendon Stretch

A simple Achilles tendon stretch can help maintain or increase the flexibility of the tendon. This stretch can be performed daily to alleviate tightness or discomfort.

• How to Do It:
  • Stand facing a wall with your hands pressed against it at shoulder height.
  • Step one foot back, keeping both feet flat on the floor.
  • Bend your front knee while keeping your back leg straight and your back heel on the ground.
  • Hold this stretch for 20 to 30 seconds, then switch legs.
  • Repeat 3 to 5 times for each leg.

Eccentric Heel Drop (for Achilles Tendonitis)

Eccentric exercises are especially effective for treating Achilles tendonitis. The eccentric heel drop helps strengthen the tendon while also improving its flexibility.

• How to Do It:
  • Stand on the edge of a step with your heels hanging off the edge.
  • Slowly lower your heels down below the level of the step (with both feet).
  • Once you reach the bottom, raise your heels back up to the starting position using both feet.
  • Perform this slowly, focusing on the lowering phase of the exercise.
  • Repeat 10 to 15 times for 2 to 3 sets.

Wall Calf Stretch

This is another simple and effective stretch for the Achilles tendon and calf muscles, which are often tight in people with Achilles tendonitis.

• How to Do It:
  • Stand facing a wall with one foot forward and the other foot back.
  • Place both hands on the wall and bend the front knee while keeping the back leg straight.
  • Keep your back heel on the ground and feel the stretch along your calf and Achilles tendon.
  • Hold for 20 to 30 seconds and then switch sides.
  • Repeat 2 to 3 times for each leg.

Towel Stretch for Achilles Tendonitis

This towel stretch is useful for gently stretching the Achilles tendon and calf muscles, especially before or after physical activity.

• How to Do It:
  • Sit on the floor with your legs extended in front of you.
  • Take a towel and loop it around the ball of your foot (the affected leg).
  • Gently pull the towel towards you, keeping your knee straight and feeling the stretch in your Achilles tendon and calf.
  • Hold for 20 to 30 seconds and repeat 2 to 3 times for each leg.

Stretching for Achilles Tendon Recovery

For those recovering from an Achilles tendon rupture or strain, gentle stretching can promote healing and prevent further injury. Start with basic stretches, gradually increasing intensity and duration as the tendon heals. It is essential to avoid over-stretching, which can lead to re-injury.

Curapod Supports Achilles Tendon Stretching

Curapod, a device that uses electrical stimulation, can significantly enhance the effectiveness of Achilles tendon stretches. Here’s how it complements your stretching routine:

• Pain Relief: Curapod helps manage the pain often associated with Achilles tendonitis or tendon injury by sending electrical impulses that block pain signals and reduce inflammation. This allows you to perform your stretches with less discomfort, particularly in the early stages of recovery.
• Muscle Relaxation: The electrical stimulation from Curapod helps relax tight muscles and tendons, improving your ability to stretch and perform eccentric exercises or other calf and Achilles tendon stretches more effectively.
• Improved Circulation: Curapod enhances blood flow to the Achilles tendon, which is crucial for healing. The improved circulation helps deliver more oxygen and nutrients to the tendon, aiding recovery and making the tissue more responsive to stretching exercises.
• Complementary to Stretching Exercises: By using Curapod before or after stretching exercises, you can reduce muscle stiffness, increase flexibility, and speed up the healing process, allowing for quicker and more effective rehabilitation from Achilles tendonitis or injuries.

References (Cardiff Harvard Style)

1. Mayo Clinic, 2025. Achilles Tendonitis: Symptoms and Causes. Available at: https://www.mayoclinic.org/diseases-conditions/achilles-tendonitis/diagnosis-treatment/drc-20359468 [Accessed 28 February 2025].
2. American Academy of Orthopaedic Surgeons (AAOS), 2025. Achilles Tendon Injury: Symptoms and Treatment. Available at: https://www.aaos.org/diseases–conditions/achilles-tendon-injury/ [Accessed 28 February 2025].
3. Spine-Health, 2025. Achilles Tendon Injury Symptoms and Treatment. Available at: https://www.spine-health.com/conditions/foot-ankle/achilles-tendon-injury [Accessed 28 February 2025].