Best Way to Treat Achilles Tendonitis: Stretching & Moderation

graphic pic of Achilles tendon anatomyIf you are active in sports, you may have experienced discomfort or soreness in your Achilles (uh-KIL-eez) tendon at one time or another, or you may have heard one of your friends complain about Achilles tendonitis. The Achilles tendon connects the large calf muscles to the back of your heel. If you trace your finger along the back of your leg staring at the heel and moving upward toward the knee, you will appreciate both the Achilles tendon as well as the calf muscles, which pull on it from above.

What causes Achilles tendonitis? Continue reading “Best Way to Treat Achilles Tendonitis: Stretching & Moderation”

Heel, Calf, Hamstring Stretch for Plantar Fasciitis

If you are a runner, sooner or later you will encounter heel pain associated with plantar fasciitis. While there is no cure, simple exercises can take care of it.

Plantar fascia is the tissue band running along the bottom of the foot. Excessive walking, running, or irritation can inflame the tissues, causing severe heel pain. See my previous article on Treating Heel Pain with simple exercises. Here is another, very effective heel-leg stretch. Similar to others, this stretch takes less than 2 minutes. Continue reading “Heel, Calf, Hamstring Stretch for Plantar Fasciitis”

Heel & Achilles Tendon Stretch

Continuing my Health & Fitness Series, as published in our patient newsletter, Aches & Joints.

Following up on the Heel Pain (Plantar Fasciitis) article from a few weeks earlier, here is the first of a series of exercises that can help recovery from heel pain.

This is a wonderfully effective warm-up before running, going for a walk, or participating in any sports. Or just do this stretch because you want to. This stretches the Achilles tendon as well as the calf muscles. Runners especially need to do stretch these before heading out and after returning from a run too.

You don’t need to go to a health club or gym to do this. Stretch in your office or waiting in the coffee line, or even during a walk in the park.

Enjoy and Share with others. Live well!
heel achilles tendon stretch, Meg Vitter

  • When out for a walk, find a wall to lean against. Even a tree will do.
  • Stand an arms length from the wall.
  • Place the leg to be stretched about 12-18 inches behind you.
  • Keep your toes pointed forward and slightly inward.
  • Bend your arms and gradually lean towards the wall.
  • Make sure your leg is straight and the heel of your back leg is pressed to the floor.
  • Feel the stretch in the calf and heel of the back leg.
  • Hold this position for 30 seconds and return to starting position.
  • Repeat three times for each leg.

Stretches demonstrated by Meg Vitter of Boston, MA.


Also read:
Treating Heel Pain or Plantar Fasciitis
Precautions to Take Before Starting New Exercises
Article archives are available at www.AchesAndJoints.org

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