ACHILLES TENDON LENGTHENING EXERCISES

” Runner’s Stretching ” for the Achilles tendon 1

With the opposite knee slightly  flexed, slowly and progressively stretch the Achilles tendon flexing the leg and increasing the weight on the toe tips. Keep this position for 30 sec. and repeat it 5-10 times.

Fig.

” Runner’s Stretching ” for the Achilles tendon 2

With the opposite knee slightly  flexed, slowly and progressively stretch the Achilles tendon extending the leg leaning forward on the wall. Keep this position for 30 sec. and repeat it 5-10 times.

Fig.

 

Stretching On the Step

Fig.

With both your toe tips on a step slowly and progressively stretch the Achilles tendon flexing the leg and increasing the weight on the toe tips and letting your hills drop.

Keep this position for 20 sec. and repeat it 3-5 times.

Plantar fascia stretching against the wall

Put your tip toes against the wall and gradually lean forward.

Keep this position for sec. and repeat it 3-5 times.

Fig.

Plantar fascia stretching on the chair

Sitting on a chair hyperextend the toes and push your calf down with your hand.

Keep this position for sec. and repeat it 5 times.

Fig.

Plantar fascia stretching

     

A Starting from this position                                B  Stretch your plantar fascia pulling on the toes dorsally

C Grab the sole of the foot and squeeze the plantar fascia between your fingers.

Keep this position for sec. and repeat it 3 times at least 3 times a day.

 

Fig.

Sitting on a couch with the knee partially flexed and the hill down grab the toes and pull back.

Keep this position for sec. and repeat it 10 times at least 3 times a day.

Fig.

Alternatively:  kneel with your toes flexed under your feet and sit on your hills till you feel your plantar fascia is stretching.

Keep this position for sec. and repeat it 5 times.

Muscle Strengthening

Fig.

Walk tiptoes.