Stretches and strengthening exercises that target the areas around the calves and heels can help support recovery from conditions affecting the Achilles tendon.

The Achilles tendon is a thick tendon that connects the calf muscle to your heel on the back of your leg. It’s the strongest and largest tendon in the human body.

There are several different types of Achilles injuries, ranging from short-term inflammation (tendonitis) to complete tendon tears.

Healthcare professionals and physiotherapists often recommend stretching and strength exercises to help manage or prevent Achilles tendon injuries.

Keep reading to learn more about Achilles tendon stretches, who they’re for, and general recovery tips.

Before getting started

Injuries that affect the Achilles tendon range from mild to severe. Some examples include:

The type, timing, and intensity of the stretches and exercises you should do will vary depending on the severity of your injury. You may have to immobilize the tendon for several weeks before doing them.

It’s crucial not to overdo your stretches and exercises, as this can worsen your injury.

If you experience an Achilles injury, consider speaking with a physical therapist. They can help develop an appropriate management plan for you.

3 stretches for the Achilles tendon

When the Achilles tendon is inflamed, it can tighten and cause pain, discomfort, and swelling. Research suggests that stretches can help relieve Achilles tendonitis pain by up to 40%.

1. Standing calf stretch

The standing calf stretch may provide some relief by loosening the Achilles tendon.

To do this exercise, you’ll need a wall or other support, such as a chair.

  1. Place your hands on the wall or chair. If using a wall, put your hands at eye level.
  2. Step the leg you want to stretch behind you. Keep your back heel on the floor and point your toes straight ahead.
  3. Bend your other knee toward the wall, keeping your back leg straight.
  4. Lean toward the wall until you feel a gentle stretch in your calf. Don’t lean so far that you feel pain.
  5. Hold for 30 seconds, then do the stretch on the other side. Complete 3 reps.

If straightening your leg hurts, try a standing calf stretch with bent knees. Start closer to the wall and bend your back knee until you feel a stretch. Hold for 30 seconds, then do the stretch on the other side. Repeat three times.

2. Toe-to-wall stretch

The toe-to-wall stretch is ideal if the standing calf stretch makes your shoulders uncomfortable. It places less pressure on the upper body, but can still help mobility by reducing stress on the Achilles tendon.

Follow these steps with the leg that’s causing discomfort.

  1. Stand facing the wall and place your toes up against the wall. The higher you place your toes, the deeper the stretch.
  2. Lean forward, keeping your heel on the floor. (Your other leg is behind you, toes forward.)
  3. Hold for 30 seconds, then do the stretch on the other side. Complete 3 reps.

3. Heel drop

Another Achilles tendon stretch is the heel drop. You can perform this stretch on a stair step, curb, step stool, or a stable household item. A chair or wall can provide extra support.

Do this stretch with the leg that has an Achilles tendon issue.

  1. Put the ball of your foot on the edge of the bottom step.
  2. Let your heel drop down, allowing your other foot to relax.
  3. Hold for 30 seconds, then do the stretch on the other side. Complete 3 reps.

If you have difficulty balancing, do this exercise under the supervision of a healthcare professional.

3 calf strengthening exercises

Exercises that strengthen your calf and heel muscles are often recommended in Achilles tendon recovery because they can help reduce pain and improve Achilles function.

When performing these exercises, focus on slowly controlling the movement and fully flexing your feet up or down. This may help promote tendon fluid flow, which can lead to overall better tendon strength and health.

1. Seated heel raises

During seated heel raises, the muscles in your calves work together to lift your heel. This improves strength and provides support for the Achilles tendon.

  1. Sit on a chair or at the edge of a bed. Place your feet flat on the floor, shoulder-width apart.
  2. Lift your heels as high as possible, pause, then lower them. Instead of pausing at the bottom, continue through the movement and lift your toes up. Pause, then lower them down to the starting position. This is 1 rep.
  3. Complete one set of 15 to 20 reps. Repeat 5 to 6 times each day.

2. Standing heel raises

If seated heel raises feel comfortable, you can do them standing up. This variation engages the muscles attached to your Achilles tendon.

  1. Stand with your feet shoulder-width apart. Hold on to a chair or counter top for support.
  2. Lift your heels and rise onto the balls of your feet. Pause, then slowly lower your heels.
  3. Lift your toes and stand on the bottom of your heel. Pause, then slowly lower your toes. This completes 1 set.
  4. Complete 1 set of 15 to 20 reps. Repeat up to 5 or 6 times each day.

3. Resistance band calf exercise

You can also use a resistance band to tone your calf and heel muscles. This exercise strengthens these muscles by forcing them to work against resistance.

Start with a light resistance band. As your tendon gets stronger, you can use a thicker band with more resistance.

  1. Sit on a chair or on the floor. Extend the leg you want to stretch straight out in front of you.
  2. Wrap a resistance band around the ball of the foot you want to stretch, bending your knee slightly. Hold the ends with your hands.
  3. Pull the band to flex your foot toward you.
  4. Pause, release, and point your foot away from you.
  5. Complete 10 to 15 reps, then perform on the other side. Complete 3 sets.

Achilles tendon stretching and strengthening tips

For optimal relief, stretch your Achilles tendon regularly. You should continue to stretch even when you don’t feel stiff or sore.

To get the most out of each stretch, keep these tips and tricks in mind:

  • Take your time: Move slowly, whether you’re deepening into a stretch or changing positions. This will limit the risk of injury and discomfort.
  • Avoid bouncing: Quick, sudden movements will only worsen Achilles tendon issues. Stay relaxed during each stretch.
  • Keep your heel down: During a calf stretch, plant your heel on the ground. If you lift your heel, the Achilles tendon won’t stretch properly.
  • Stop if you feel pain: Stretch until you feel minor discomfort, then relax. Don’t strain or force your muscles. If you feel sharp pain, stop stretching immediately.

A healthcare professional or physiotherapist can help develop an exercise routine to help you manage your injury.

Other treatments for the Achilles tendon

In many cases, stretches and exercises are only part of a treatment plan for an Achilles tendon injury. Depending on the severity of your injury, a doctor may recommend:

You may also need Achilles surgery if you tear or rupture more than 50% your Achilles tendon. A doctor or physical therapist can help you decide the best treatment for you.

Getting back to activities

Recovery from an Achilles injury will vary for each person. If you have Achilles tendonitis, you may return within a few weeks. If you underwent surgery for an Achilles rupture, however, it could take up to 18 months to fully recover.

When you’re ready to return to physical activity, it’s crucial to do so slowly to prevent further injury. Start at 50% of your original maximum level. If you can exercise without pain, increase your activity by 10% weekly.

One key factor in preventing future injury is warming up properly before exercising. This includes some low intensity exercises and dynamic stretches.

If you have an Achilles injury, it’s best to work closely with a physical therapist or doctor. They can monitor your progression and tailor your rehabilitation accordingly.

Frequently asked questions

This depends on several factors. If you have an injury, it’s important to let the Achilles tendon rest before moving it or stretching it, as overstretching may lead to further injury.

Before stretching, you should also warm up by performing low intensity exercises. This can promote blood flow and loosen up the tendon, reducing the risk of injury.

Yes, walking can help stretch and strengthen a tight Achilles tendon, but consider warming up before to promote blood flow and loosen the tendon. This may include performing seated heel raises and resistance band exercises.

Walking too much or doing so without warming up may irritate a tight Achilles tendon.

Cycling is a low impact activity that may be safe if you have Achilles tendonitis. But Achilles injuries affect almost 1 in 10 cyclists, most commonly due to overuse, not warming up, and having an improperly fitting bike.

The bottom line

If you have Achilles tendonitis or other Achilles tendon issues, stretching may help with recovery by improving mobility and loosening the tendon.

Strengthening exercises can also tone the calf and heel muscles attached to the tendon. The stronger the muscles, the less stress will be applied on the tendon.

Talk with a doctor before doing Achilles tendon stretches and strengthening exercises. During recovery, it’s important to rest and limit activity. A doctor can explain the safest way to return to your normal routine.