Achilles tendon stretching exercises

The Achilles tendon stretch is a stretch performed on the Achilles tendon. Through Achilles tendon stretching exercises, you can greatly improve the condition of your Achilles tendon, so that the probability of Achilles tendon problems during exercise will be relatively small. Of course, Achilles tendon stretching exercises need to be performed in a certain posture and method. Next, I will introduce you to some relevant knowledge about Achilles tendon stretching exercises!

1. Sitting Thinker Posture

Stretching target: Achilles tendon, soleus muscle

1. Kneel on one knee and sit back on your heel. Place your other foot next to your knee, keeping your heel on the ground.

2. Hold the stretch for 10 to 30 seconds.

3. Repeat the stretch with the other leg.

Breathing: Exhale deeply as you move toward the farthest point of the stretch; then breathe evenly while you hold the stretch.

2. Bend your knees and step on your heels

Stretching target: Achilles tendon, soleus muscle

1. Place the front of your foot on the edge of a step or other object. Press down through your heels, being careful to keep your knees bent. The other foot is slightly forward.

2. Hold the stretch for 10 to 30 seconds.

3. Repeat the stretch with your other foot.

Breathing: Exhale deeply as you move toward the farthest point of the stretch; then breathe evenly while you hold the stretch.

3. Dynamic sitting knee flexion and extension

Stretching target: Achilles tendon, soleus muscle

1. Sit on the floor, then stretch your legs forward, bend your knees slightly, and point your toes straight.

2. Bend your feet toward your body as far as possible without causing discomfort, and make sure to keep your knees bent.

3. Release the stretch when you return to the starting position.

4. Each repetition of a series of movements should last for 1 to 3 seconds. Repeat 10 to 12 times in a continuous, controlled, flowing sequence.

Breathing: Exhale as you flex your feet toward your body; inhale each time you release the stretch.

4. Bend your knees and press your heels

Stretching target: Achilles tendon, soleus muscle

1. Stand with one foot in front and the other behind, with your feet hip-width apart in the sagittal plane and your feet facing forward. Bend your knees and add weight to your heels.

2. Hold the stretch for 10 to 30 seconds.

3. Repeat the stretch with the other leg.

Breathing: Exhale deeply as you move toward the farthest point of the stretch; then breathe evenly while you hold the stretch.