ACHILLES TENDON STRETCHES
JULIA JIMÉNEZ PHYSIOTHERAPIST
www.vidaterapia.es
Sit on the floor with your legs stretched out. Dorsiflex your ankles (turn your toes up). Try not to bend your knees. Hold for a few seconds and relax. Repeat in sets of 10. You can do this exercise with both legs at the same time or alternate legs.Fig.1
Sit on the floor with your legs stretched out. Place a resistance band (wide rubber band) on the sole of your foot, keeping your knee bent. Straighten your knee by pointing the toe up. Hold for a few seconds (counting out loud is a good option) and relax by bending your knee again. You can do this with one leg or both at the same time. Fig.2
Stand on a flat object about 10 cm high (a book, a wooden block, a step, etc.). Place the ball of your foot on top of the object, keeping the rest of your foot off the ground. To avoid losing your balance, find a stable support (a wall, a table, a chair, etc.). Once standing, with your knees straight, rise onto your toes (on your tiptoes) and then relax, letting your heels drop as far down as you can. Hold for a few seconds, then return to your tiptoes. Fig.3
Standing with your feet hip-width apart, bend your legs as far as they can go, leaning your body slightly forward to maintain balance. Avoid lifting your heels off the floor. Hold the pose for a few seconds, slowly release, and repeat. Fig. 4
Stand facing a wall. Place one foot in front of the other (not in line), a few feet apart. Bend your front knee, never letting it go beyond the toe. Keep your back leg extended and your heel flat on the floor. You can rest your hands on the wall while stretching. Hold this position for a few seconds, slowly release the position, and repeat. As you stretch, you can move your feet further apart. Fig. 5
