Achilles Tendon Stretches - Ask Doctor Jo

The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose.

The first stretch is called a runner's stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times.

Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times.

The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.

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Achilles Tendon Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can't possibly diagnose you through the Internet. So don't use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won't help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.

[AskDoctorJo]

Don't forget to hit the 🔴 *SUBSCRIBE* 🔴 button above! *Find all of my videos at **youtube.com/askdoctorjo*

[chazritz]

I know I'm late. But thank you doctor jo, I'm an ultra runner and you have helped me through multiple injuries and aches.🙂

[TheRealRedWolf]

For years i have been walking on my toes out of habit ever since i was little. and It seems now at age 16 my Achilles tendon is too short and i have to wear the forest gump braces. (They're not metal though) I'm going to try these excersises and get back to you. Thanks doc!

[bobxyzp]

Thank you, Doctor Jo! My Achilles’ tendon has been hurting all week and after stretching feels a lot better!

[WillEvans]

This worked almost instantly! I’ve had soreness for weeks smh thank you Doc!

[Zapacc]

Omg this actually helped me out..I wake up every morning and it takes me awhile before I can even walk cuz of achilles and arch pain mostly in my right foot.i tried the stretches and I feel so much better like I never even had any pain thanks so much for you videos

[kasai]

I've needed to stretch my tendons for years now and this will help me a lot thanks!

[RobertCSmithJr]

I'm so glad I found this video, so simple and straight forward and immediately gave me relief in my Achilles. Thank you so much.

[AskDoctorJo]

I'm glad it's helping!! Thanks for sharing!!

[astridconcepcion]

thank you for these exercises! I have finally recovered from severe fractured heel from one year ago and went thru the prescribed rehab. I also follow your stretches at home and it has helped me a lot. More power to you!

[surge]

Thanks Doctor Jo. This video and couple others that you've made have really helped me with pain issues, in a natural drug free way. You've really saved me from some aches and pains that come from ageing, and going from a job where I was standing all day, to one where I'm sitting, Thanks again, liked and subscribed.

[weestro]

Was diagnosed with retrocalcaneal bursitis, and I heard that Achilles tendon stretches and eccentric exercises can help (and simple rest being even more important for some time). Tried some light eccentric exercise using an exercise band yesterday, and that provoked a slight return of pain. I'll have to dial this in carefully... seems like a pretty stubborn condition which I'm hoping will eventually go away completely.
Thank you for the video, I'll try these!

[dustinring]

I just discover your videos. I was only using one method previously . I’m starting to try the other two you suggested. The foot against the wall seems to stretch mine the best. I’m in my 40’s and still skate boarding. Everything feels good except this tendon .

[GrammerTaylor]

Was aching after my run, soon as I did this pain was gone!! Thank you xx

[Mojocycler]

Thank you. Yesterday I worked out super hard and today my Achilles has been persistently sore. These stretches have left me feeling better ✌️❣️

[bhevrage]

Thank you so much! I have been so sore on my Achilles from football I could barely walk on one foot. This helped me get back onto the field in less than two days

[anjujhawar]

Super simple but powerful exercises.. Thank you Dr Jo.

[christineabraham]

Thank you so much doctor for the video. I keep watching and doing all the exercises. God bless you and your family. ❤

[JadeCC]

I’m definitely going to give these a try as my ankle is giving me a lot of grief from driving and hovering over the accelerator pedal

[RaDiCaLRyAn]

Thank you after overuse injuries this gives instant relief