How do I stretch my Achilles tendon?

Question

I'm trying to really get into running now and have been doing quite well, but lately I can feel my Achilles tightening up and need some help in trying to figure our some stretches to help ease it. When I work on speed, I don't have any problems at all, it's only distance runs. Thanks!

Answer 1

Be careful.  I had the same problem 3 years ago.  I stretched and trained through it, but it still developed into tendonitis.  I was not back at full strength for 2 years.  

Don't mess around with this.  If you take it easy you'll save yourself a lot of heartache.  

But don't despair.  Things that helped me significantly:

Calf stretches are most important, but hamstring stretches are indirectly just as important.  

Try to ice your heel after every run.

Stay off of concrete/paved roads as much as possible.  Dirt and grass have helped keep it at bay.

Cross train or lift weights to strengthen supporting muscles in the lower leg.  

Good luck.

Answer 2

I had the same problem! Flex your foot while extending your leg straight out and have someone push it toward your leg.

Answer 3

Flex your foot while extending your leg straight out and have someone push it toward your leg!

Answer 4

Search, Google, Achilles tendon stretches.

Answer 5

when i had achilles tendon problems, i did the bent knee calf stretch.

against a wall (or pole or anything hard) put your foot that doesn't hurt in front of you and bend that knee. put the other foot out behind you, keep it straight. fyi this one stretches your calves. to stretch your ACHILLES, keep that position but then SLIGHTLY bend the back knee. you should feel a stretch slightly below your calves. there you go! and then ice really well. instead of an ice pack, why dont you get a BUCKET full of ice and some water, and put your foot in it. (half way up your calves would be high enough)

Answer 6

Great achiles tendon stretches: http://health.yahoo.com/musculoskeletal-...