Stretching calf and achilles tendon before exercise help to prevent injuries to the muscles during exercise. When stretching, the person should slowly move into the stretch until they feel a gentle pull of the muscle and then hold the position. Proper stretching should not be painful. If people experience pain while stretching calf and achilles tendon, they should reduce the extent of the stretch to a point that is not uncomfortable.
One calf and Achilles tendon stretch starts by facing a wall about an arm’s length away. With feet pointed straight at the wall, lift one leg and place the foot on the wall at about knee level. The person should make sure that the other foot is straight. The person should gently but firmly press the foot that is against the wall so that the foot is flat against the wall. The person should not lean into the wall, but should focus on standing straight and breathing naturally. The leg and hips of the leg that the person is standing on should be straight. After holding the position for several seconds, the person should switch legs.
Lunges are a more common and perhaps less effective method of Achilles tendon stretching. For an appropriate lunge stretch, the person should only be about arm’s length from the wall. After placing the hands on the wall, the person should place one foot about a foot and a half to two feet behind them. The knee of the leg remaining close to the wall will be slightly bent.
The foot placed behind the person needs to remains pointed straight towards the wall. By placing the back foot flat against the floor, the person should feel a gentle stretch along the back of that leg. After holding the Achilles stretch, the person should switch legs. After switching, the person should check to make sure both feet are facing forward before beginning the stretch.
Most people lean over and place the foot far behind them. This minimizes the effectiveness of the Achilles stretch. Instead, the person should make sure their back remains straight. Good Achilles stretches should include good posture.
A slant board, also known as a calf stretcher, is a device that can be used for stretching calf and Achilles tendon. The slant board provides a slanted surface for Achilles stretching. When placing the slant board in a doorway, the person should face the slant board so that the board is slanting upward from the person. Using the door frame for support, the person should stand on the slant board. The downward slope towards the Achilles tendon stretches the Achilles tendon and calf muscle.
