Achilles Tendonitis Stretches & Exercises
PowerStep® Orthotics & Exercises for Achilles Tendonitis
Along with rest, ice, and orthotic shoe inserts, physical therapy exercises like calf stretches and heel raises are an effective treatment for Achilles tendonitis. This common injury can cause pain and stiffness in the back of the heel and calf, making it hard to walk.
At-home Achilles tendonitis stretches and exercises can help improve your mobility while PowerStep® orthotics and heel lifts help relieve pain and speed up recovery.
Achilles Tendon Pain
Achilles tendon injuries are more common in active individuals, ranging from acute inflammation to a sudden rupture. There are two types of Achilles tendonitis, each one causing inflammation, pain, stiffness, swelling, and limited range of motion. Treatment includes:
- Resting to avoid worsening the condition or causing a rupture.
- Icing the area to reduce swelling.
- Taking pain relievers to help with inflammation.
- Wearing heel lifts or insoles for Achilles tendonitis to limit strain and relieve pain.
- Stretching to loosen tightness, improve flexibility and build strength.
The only way to take stress off the Achilles tendon is to shorten the range of motion by lifting the heel. The PowerStep Adjustable Heel Lift fits in your shoe to provide cushion, absorb shock, and gently lift your heel, relieving strain.
Before performing any exercises or at-home treatments, see your doctor or physical therapist to address your injury, determine what type it is, and develop the right treatment plan.
Should you stretch your Achilles tendonitis?
The American Academy of Orthopaedic Surgeons recommends stretches and exercises for Achilles tendonitis to help with mobility, improve recovery, and prevent reinjury. In addition to exercises, the National Health Service also suggests orthotic shoe inserts to help treat symptoms.
Depending on your injury and symptoms, you may be able to start physical therapy stretches within the first few months of treatment.
What is the best exercise for Achilles tendonitis?
The best exercises for Achilles tendonitis are a combination of gentle stretches and eccentric exercises that improve flexibility, build strength, and reduce stress on the tendon.
Achilles tendon stretches help loosen tight calf muscles, taking stress off the tendon to encourage faster healing. Meanwhile, eccentric exercises for Achilles tendonitis are movements that strengthen the calf and heel to help prevent future injuries.
Always perform Achilles tendonitis stretching exercises under the supervision of a physical therapist before trying them at home.
4 Stretches for Achilles Tendonitis
The following Achilles tendonitis exercises and stretches can help speed up your recovery by building the flexibility and strength needed to restore a healthy range of motion.
1. Bent Knee Runner’s Stretch
This stretch focuses on the soleus muscle, a deep calf muscle that makes up part of the Achilles. Perform this stretch next to a wall for support.
- Facing a wall, take a small step back with your hurt leg.
- Slightly bend both the front and back knee.
- Keeping your heels planted, lean into the wall with your hips.
- You should feel a gentle stretch in the calf of your back leg.
- Hold for 30 seconds and relax. Repeat two more times.
Try this stretch with both legs to maintain balanced flexibility and strength.
2. Runner’s Stretch
The runner’s stretch helps relieve discomfort by loosening tightness around the gastrocnemius, the biggest calf muscle attached to the Achilles area.
- Face a wall and place your hands at eye-level.
- Step your hurt leg behind you, keeping the heel on the floor and toes straight ahead.
- Keeping your back leg straight, bend with your other knee into the wall.
- Lean into the wall with your hips until you feel a gentle stretch.
- Hold for 30 seconds and relax. Repeat two more times.
3. Seated Heel Raise
Exercises that strengthen your muscles will help reduce stress on the tendon. During a heel raise, the muscles in your calves lift your heels. Start this exercise seated.
- Sit on a chair or the edge of your bed.
- Place your feet shoulder width apart and your feet flat on the ground.
- Keeping your toes planted, lift your heels as high as you can.
- Slowly lower your heels to the ground.
- Repeat about 20 times. Do this exercise 5 times a day.
Heel raises can be done any time of day when you’re sitting down. If this is too easy, you can do heel raises standing up while holding onto a chair or counter for support.
4. Bilateral Heel Drops
Heel drops are eccentric strengthening exercises that tighten the muscle as it lengthens. This exercise should only be done with your physical therapist’s approval.
- Stand at the edge of a stair or step.
- Adjust your feet so only the front half of each foot is on the step.
- Carefully lift your heels, rising onto your toes.
- Slowly lower both heels down as far as they can go.
- Return to neutral and repeat 20 times.
If you have trouble balancing, use a handrail, wall, or nearby chair for support. Only lower your heels until you feel a gentle stretch. Do not perform this exercise if you have pain.
Tips for Stretching the Achilles Tendon
Daily stretches will help you achieve recovery sooner and prevent reinjury, like how plantar fasciitis stretches prevent foot pain flare-ups. Get the most out of each exercise with these tips:
- Take your time during and between each movement to avoid injury.
- Stay relaxed and avoid bouncing as this may worsen inflammation and tearing.
- Relieve muscle pain, stiffness, or soreness with a topical natural pain reliever.
- Use an Achilles Tendon Strap during periods of rest to relieve pain.
- Wear a Dorsal Night Splint to stretch your calves at night and relieve morning pain.
- Wear an Achilles tendonitis brace during the daytime for added stability, compression, and ankle support.
- Stop if you have pain that is sharp or sudden. Minor discomfort is okay.
Physical therapy exercises can be done barefoot, but if you struggle with balance or stability, wear shoes with orthotic insoles for Achilles tendonitis. PowerStep orthotic insoles help align the foot and ankle, promoting optimal biomechanics and proper loading of the lower leg. This can help relieve and prevent Achilles tendonitis pain.
Our everyday Pinnacle® insoles and PULSE® insoles for runners provide anatomic arch support and a deep heel cradle to limit excess stress on feet, ankles, joints, and tendons.
PowerStep Orthotics Relieve & Prevent Achilles Tendon Pain
With your doctor’s approval, calf strengthening exercises can help treat Achilles tendon pain. Powerstep orthotic devices provide proper foot and ankle alignment plus comfortable heel cushioning to help relieve Achilles tendonitis.
PowerStep® does not diagnose or treat medical conditions like Achilles tendonitis. Please see a healthcare provider if you have Achilles tendon pain or an injury.
References:
Achilles Tendinitis. (2010) OrthoInfo - Aaos.org.
Nunez, K. (2019, March 15). Achilles Tendon Stretches and Strength Exercises. Healthline.
Petrie, T. (2023, May 2). Physical Therapy Exercises for Achilles Tendonitis. Verywell Health.
