Achilles Stretches

Among the catalogue of errors I have wrong with my daft body is short Achilles tendons. This was a small problem when I was dancing as it simply meant there were a couple of exercises I couldn't perform the full range of motion of (for example, low squats - I get a quarter of the way down and have to raise my heels where most people can get two thirds of the way, or even down to the floor! Or ballet plies - I could never get a particularly low demi)

So, since I started ice skating (I've been four times this week!) I've noticed, not pain as such, more like discomfort in my Achilles. Skating is quite hard on ankles so I scoured the internet for some tips!

Achilles Stretches

Excessive stretching is not recommended - perform all stretches within your own range of motion. Never 'bounce' a stretch or stretch if you are in a lot of pain.

* Stand about an arms length from a wall or sturdy object 

* Place both hands on the wall, about shoulder width apart

* Step the right foot out behind you with your heel on the ground and your left knee bent (the distance of the step will depend on your current flexibility and will increase over time)

* To increase the stretch, lean into the wall slightly and bend your right knee as well - keep your heels on the ground at all times!

* To increase the stretch further, sink your hips down as well

* Hold for about 30 seconds on each side.

 

Similar to a calf stretch, however by bending the back leg too you focus the stretch onto the Achilles

* Sit in a chair with your feet flat on the floor

* Hold your toes gently but firmly and pull your big toe up and back; away from the floor keeping your heels on the ground.

* Hold for 30 seconds then repeat on the other foot

This can be repeated several times a day to loosen and stretch your Achilles tendon

* Sit with your legs extended and your knees straight

* Loop a towel or theraband around your right foot, just under your toes, holding the ends firmly in your hands (position your hands just above your knees)

* Pull back with your hands so your foot stretches towards you. To increase the stretch flex your foot and raise your leg slightly off the ground.

* Hold for 30 seconds then repeat on the other leg

 

This stretch targets your calf-plantar fascia... yep...

* Stand with the ball of your feet on the edge of a step or curb: hold on to something to help you keep your balance

* Keeping your legs straight move your weight onto to the right leg and lower your left heel over the edge of the step until you feel the stretch in your left calf and tendon

* Hold for 30 seconds then repeat on the other leg.

* Advanced versions include: both legs at the same time; balancing without using a handrail (be careful!) or balancing on your right foot with the left leg raised as you stretch out your right tendon.