Is there a stretch for my achilles tendon?

Question

After i run for about a mile and half my achilles tendon starts to hurt. I think the reason it hurts is because i don't stretch it before i run. Is there a stretch i can do to fix that problem. Also before i run i stretch my entire body thoroughly, i just don't know of a stretch to stretch that area.If stretching is not the problem what could it be.

Also why im here, I live in Tennessee and i run around 7 pm when the sun goes down, when its about 70 degrees outside. My question is can the heat effect your run time?

Answer 1

It works to stand facing a tree or wall, and put one foot behind you, leaning forward, trying to keep your heal on the ground. like doktorr hoo said.  To stretch your achilles though, you need to bend your back knee.  The more you bend your knee, the lower on your leg, towards your ankle/foot it will stretch.  Try watching this video     http://www.expertvillage.com/video/5405_...

Answer 2

Stretchin the tendon itself isn't really the key to success with the awchilles tendon. Stretching any tendon could possibly damage it. So you should aim for stretching the muscles around the tendon. Most sites will in fact say stretch the achilles but when you do the stretches they are telling you to do you are actually stretching one of 2 calf muscles which is a good thing. A tendon can't bounce back from being stretched out as fast as a muscle can. So my advice would be don't stretch it to much focus on stretching the calf muscles.

Answer 3

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.

Answer 4

I tore my achillies tendon and let me tell you it is NOT fun. It hurts like h**l!!

my doctor told me to stretch alot.

You can find a low step or very small box or piece of wood. Step on that with your toes aand let your heels hit the ground. stretch for however long you need to.

also put your toes on the wall and your heel on the ground and lean forward.

If it hurts a lot stay off of it for a while untill it feels better. You really do not wanna tear that tendon!

Answer 5

most likely you have a pronation(when your feet roll in.) i was diagnosed with this because of hurting achilles. first get a good pair of shoes like adidas adistar control 5. nothing with to high of a heel. you can also get a pair of superfeet inserts, i highly reccomend these. you can pick them up at eastern mountain sports for $30 and make sure to get the green labeled ones for high arches(make sure they are green!) doing this helps alot. also a good strech is when you wake in the morning keep a towel next to your bed and before you get out of bed hold each end of the towel in a hand and  throw the towel around the ball of your foot. then holding each end gently pull towards your body. hope i helped.

Answer 6

The only stretch that stretches the Achilles Tendon is the "toes curling stretch." You basically stand upright and curl your toes up, hold for a few seconds then put them down, and repeat.