Achilles Tendinitis Exercise Handouts

The Achilles tendon is one of the well-known tendons that allow the working of calf muscles, thus
making walking and running possible. It also plays a vital role in foot stability. At the back of the leg,
the calf muscles are attached to the heel bone with the help of this tendon. It is a superficial and
prominent tendon that is readily visible in most individuals.
Achilles tendinitis is the inflammatory condition of the tendon. It mostly occurs in the runners,
especially during periods of extensive training. However, it may also occur in middle-aged or older
adults while playing sports like tennis or even jogging.
Achilles tendinitis mainly occurs due to minor tears in the tendon, resulting in its inflammation.
Generally, there is pain and stiffness in the morning that may get better after some time.
Calf stretch exercises can help in Achilles tendinitis treatment. Many such exercises can be done
readily at home without any specific equipment like the exercises listed below.

Gastroc Stretch on Wall

Step 1 – Stand in an upright positing while facing the wall.

 

Soleus Stretch on wall

Step 1 – Stand with face towards the wall.

Standing gastric stretch on step

Step 1 – Stand in the front of the step.

• Repeat 8-10 times
• 3 Sets
• Once-daily
• 5 days a week

Long sitting calf stretch with strap

Step 1 – Get seated on the floor with both legs straight. Wrap the towel around the ball
of your foot just below your toes.

Seated plantar fascia stretch

Step 1 – Sit in a chair and cross one leg over the other knee, so your ankle is on top of
your other leg.

Step 3 – Hold this position for 20 seconds.
• 4-6 reps for each leg
• 3 sets
• Once-daily
• 5 days a week

Standing toe dorsiflexion stretch

Step 1 – Dorsiflexion occurs in your ankle when you draw your toes back toward
your shins. You contract the shinbones and flex the ankle joint when you dorsiflex
your foot. You can also dorsiflex your foot by lifting the ball of your foot off the
ground while standing, keeping your heel planted into the ground.