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Your Achilles tendon runs down the back of your ankle and connects your calf muscles to your heel bone. If you overwork or injure your Achilles tendon, you may experience a lot of pain in the back of your ankle. Fortunately, you can strengthen your Achilles tendon by stretching your calves and ankles. Additionally, work your lower body to build strength and flexibility in the muscles that support your ankle and Achilles tendon. [1] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source However, check with your doctor or physical therapist before doing any new exercises, especially if you’re recovering from tendonitis.
Steps
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Warm up for 5 minutes before you stretch to prevent injury. When you're active, your Achilles tendons tend to get tighter, and therefore more brittle. That's why it’s important to warm up your body before you do stretches or any strengthening exercises. [2] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020. Do a few minutes of cardio activity before you stretch to protect your body. For instance, you might choose 1 of the following exercises: [3] X Research source -
Stretch your calf muscles and Achilles tendons using a step. Stand in front of a step or sturdy box. Place the ball of your right foot on top of the step, then tip your heel down toward the floor until you can feel the stretch along the back of your ankles and calf. Hold for 15-30 seconds, then release and switch sides. [4] X Research source- Repeat this stretch 2-4 times on each side.
- Be sure to cool down after you exercise, as well. [5] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
Variation: Do this exercise with both a straight leg and a bent leg to work more muscles.
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Perform a bilateral heel drop to work your Achilles tendon. Stand on a stair, step stool, or sturdy box, holding onto a railing or wall for support. Move your foot so that the heel of the foot you are working is hanging off the edge of the step. Slowly rise onto the balls of your feet, then go back down. Continue the motion to dip the heel of the foot you're working below the edge of the step as far as it will comfortably go. [6] X Research source- Any activity that involves using your calf muscles will help strengthen your Achilles tendon. [7] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- Repeat the exercise 20 times, then switch sides.
Variation: After this exercise becomes easy, you can increase the intensity by putting all of the weight on the leg you’re working. Lift your nonworking leg slightly off the stair to shift your weight onto your working leg. However, be sure to hold onto a rail or the wall for support during the entire exercise.
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Do a toe stretch to work your Achilles tendon. Sit on the floor or your exercise mat, then bend your knees. Rest your right heel on the floor with your toes pointing up. Lightly grasp your big toe in your hand, then gently pull it toward your body until you feel a stretch along the back of your ankle. Hold for about 15-30 seconds, then release. [8] X Research source- Repeat the stretch 2-4 times on each side.
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Perform a plantar fascia stretch for both your tendon and calves. Sit on the floor or your exercise mat with your legs straight out in front of you. Wrap a towel around the bottom of your right foot, placing it just under your toes. Grasp the ends of the towel in both hands, positioning your hands over your knees. Gently pull back on the towel so that your foot points slightly toward your body. Hold for 15-30 seconds, then release. [9] X Research source- Repeat this stretch 2-4 times on each side.
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Do calf stretches against a wall for strong, flexible calves. Stand in front of a wall. Lean forward with your arms stretched out and press your hands into the wall. Keeping your right leg straight for balance, bring your left leg slightly forward, bending at your knee. Then, press your hips forward toward the wall and hold the stretch for 10 seconds before releasing. [10] X Research source- Repeat this stretch 20 times on each side.
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Perform calf raises to work your lower legs. Calf raises will strengthen your calf muscles, which connect to your Achilles tendons. [11] X Research source Stand up straight with your feet hip-width apart. Then, slowly rise onto your toes. Hold for 1 second, then lower yourself back down to your starting position. Repeat 20 times. [12] X Research source- You can make this move more challenging by standing on the edge of a stair or a sturdy box.
Variation: Once calf raises no longer feel challenging to you, try incorporating weights. You can hold dumbbells at your hips or overhead as you do your calf raises.
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Do squats to work your lower body muscles. Squats are a great lower body workout that can strengthen your entire leg, including your calves. [13] X Research source Stand up straight with your legs a little wider than hip-width apart. Slowly lower yourself down as far as you can go. Hold for 1-2 seconds, then rise back to your starting position. Repeat 20 times. [14] X Research source- Keep your back straight as you do your squats, and don’t let your knees go past your ankles as you squat.
- Go as far down as you can without feeling pain. As you get better at squats, you’ll be able to go down farther.
Variation: Add weights to your squats to build the intensity. You can rest a barbell across your shoulders or hold a set of dumbbells at your hips.
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Incorporate lunges to strengthen your legs. Lunges work your entire leg, so they’re great for strengthening your Achilles tendon. [15] X Research source Stand up straight with your legs about hip-width apart. Put all of your weight on your left leg, then step out forward with your right leg. Bend both of your knees to lower your body down toward the floor, then hold for 1 second. Slowly push off from the floor through your heels to return to your starting position. Do 8-10 lunges, then switch sides and repeat for the other leg.- Don’t let your front knee go out farther than your toe.
- Keep your back straight throughout the exercise.
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Do box jumps to work your legs and improve flexibility. Stand in front of a sturdy box that can bear your weight. Position your feet so they’re about hip-width apart. Squat down and swing your arms slightly behind you. Then, bring your arms forward as you jump to propel yourself up onto the box. Land in a partially squatting position, then jump back down to your starting position. [16] X Research source- Do 1-3 sets of 3-5 box jumps.
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Perform squat thrusts to work your entire body. Squat thrusts work all of your muscles, including your lower body. [17] X Research source Stand up straight with your feet hip-width apart and your arms at your sides. Lower yourself into a squat position, then place your hands on the floor directly in front of your body and inside of your feet. Jump back into plank position, landing on the balls of your feet. Jump your feet back to their starting position, rise to a standing position, then reach your arms over your head and jump off of the floor. When you land, start your next rep. [18] X Research source- Squat thrusts are also called burpees.
- Do 8-10 squat thrusts at one time.
- Try to make your motion as explosive as possible.
- When you’re in plank position, don’t let your back sag or point your butt up into the air.
- You can modify this exercise by slowing it down. Instead of jumping, step in and out of your plank position. Then, reach up as you come out of your squat thrust, but don’t jump off the floor.
Expert Warning: If you don't work out often, avoid exercises with a lot of explosive movements. Instead, focus on conditioning exercises where everything gets strengthened continuously so you don't risk injury as much. [19] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
Expert Q&A
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QuestionHow can I strengthen my Achilles Tendon?Dr. Catherine Cheung is a double board-certified Podiatrist based in San Francisco, California. With over 20 years of experience, Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction, injury treatment, custom orthotics, bunion surgery, and all general foot and ankle issues. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. She received her BS from UCLA. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. She is double board-certified by the American Board of Podiatric Surgery in Foot Surgery and Reconstructive/Ankle Surgery.Any exercises that work your calf muscle will strengthen your Achilles tendon. For instance, you can do heel raises off a step. However, be sure that you warm up before you do any strengthening exercises, which will lessen your risk of injury.
Video
Tips
- You can protect your Achilles tendons from injury by slowly increasing your workout intensity and doing cross training, which means switching between different types of exercise. [20] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- If you run, try taking shorter strides, which might help you avoid Achilles tendon pain. [21] X Research sourceThanks
- Wear supportive shoes with good arch support when doing physical activity. [22] X Research source Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.Thanks
Warnings
- Talk to your doctor or your physical therapist before trying any new exercises.Thanks
- See your doctor immediately if you experience persistent Achilles tendon pain or have acute pain that prevents you from walking. These might be signs that you need additional care to help you recover. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
References
- ↑ https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/symptoms-causes/syc-20369020
- ↑ Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- ↑ https://www.verywellfit.com/achilles-tendon-strengthening-3120454
- ↑ https://www.sportsinjuryclinic.net/sport-injuries/ankle-pain/achilles-pain/achilles-tendonitis/achilles-tendonitis-exercises
- ↑ Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- ↑ https://orthoinfo.aaos.org/en/diseases--conditions/achilles-tendinitis/
- ↑ Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- ↑ https://www.healthlinkbc.ca/health-topics/ug2997#ug2997-sec
- ↑ https://www.healthlinkbc.ca/health-topics/ug2997#ug2997-sec
- ↑ https://www.medicalnewstoday.com/articles/240819.php
- ↑ https://www.verywellhealth.com/pt-exercises-for-achilles-tendon-tear-4165931
- ↑ https://www.coachmag.co.uk/leg-exercises/6758/how-to-do-calf-raises
- ↑ https://www.triathlete.com/2015/07/training/4-exercises-to-treat-and-prevent-achilles-tendinitis_118623
- ↑ https://www.nerdfitness.com/blog/strength-training-101-how-to-squat-properly/
- ↑ https://www.triathlete.com/2015/07/training/4-exercises-to-treat-and-prevent-achilles-tendinitis_118623
- ↑ https://www.coachmag.co.uk/leg-exercises/6458/how-to-do-box-jumps
- ↑ https://www.triathlete.com/2015/07/training/4-exercises-to-treat-and-prevent-achilles-tendinitis_118623
- ↑ https://www.shape.com/fitness/tips/how-do-burpee-exercise-benefits
- ↑ Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- ↑ https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/symptoms-causes/syc-20369020
- ↑ https://www.triathlete.com/2015/07/training/4-exercises-to-treat-and-prevent-achilles-tendinitis_118623
- ↑ Catherine Cheung, DPM. Podiatrist. Personal interview. 12 May 2020.
- ↑ https://www.mayoclinic.org/diseases-conditions/achilles-tendinitis/symptoms-causes/syc-20369020
About This Article
The best way to strengthen your Achilles tendons is to do stretches that target your tendons, calves, and ankles. Before you do any stretching, warm up for 5 minutes so you don’t injure yourself. You can go for a walk or jog, ride a bike, dance, or march in place. Once you’re warmed up, try using the stairs to stretch your Achilles tendons. Stand at the bottom of the stairs and place the ball of your foot on the next step. Then, lower your heel down toward the floor until you feel a stretch. Hold for 15-30 seconds, then repeat with your other foot. Do this 2-3 times with each foot. You can also stretch your Achilles tendons from a seated position. Sit with your knees bent in front of you, and point one foot up toward the ceiling so your heel is resting on the floor. Gently grab your big toe with your hand and pull it toward your body until you feel a stretch. Hold for 15-30 seconds. Repeat 2-4 times with each foot. For more stretches to strengthen your Achilles tendons, check out the full article below!
