We are independent & ad-supported. We may earn a commission for purchases made through our links.

Advertiser Disclosure

Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.

How We Make Money

We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently from our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.

What are the Best Stretches for the Achilles Tendon?

By K. Gierok
Updated Mar 03, 2024
Our promise to you
The Health Board is dedicated to creating trustworthy, high-quality content that always prioritizes transparency, integrity, and inclusivity above all else. Our ensure that our content creation and review process includes rigorous fact-checking, evidence-based, and continual updates to ensure accuracy and reliability.

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Editorial Standards

At The Health Board, we are committed to creating content that you can trust. Our editorial process is designed to ensure that every piece of content we publish is accurate, reliable, and informative.

Our team of experienced writers and editors follows a strict set of guidelines to ensure the highest quality content. We conduct thorough research, fact-check all information, and rely on credible sources to back up our claims. Our content is reviewed by subject matter experts to ensure accuracy and clarity.

We believe in transparency and maintain editorial independence from our advertisers. Our team does not receive direct compensation from advertisers, allowing us to create unbiased content that prioritizes your interests.

Injuries or inflammation of the Achilles tendon typically occur as a result of overuse or excessive high-impact exercise such as in running. While an injury to this part of the body can be very difficult to treat, it is surprisingly simple to prevent. The best way to prevent Achilles tendon injury or inflammation is through the use of stretches for the Achilles tendon. Some of the most common stretches for this body part include the wall flex, the functional stretch, and the yoga pose known as downward dog. For best results, these stretches typically should be held for at least twenty seconds.

One of the most effective stretches for the Achilles tendon is the wall flex. This is a great stretch for those who are concerned about damaging their Achilles tendon or have done so in the past, because it stretches both the Achilles tendon and the calf. To perform this stretch properly, individuals must stand about a foot in front of a wall or fence with their feet facing the wall. Those performing the stretch must then bring the heel of one foot close to the wall, with their toes planted on the wall. Typically, the foot will be at an angle in this position. For best results in the wall stretch, individuals are typically encouraged to keep both legs as straight as possible. Holding the pose for at least twenty seconds will provide a great stretch.

Another of the best stretches for the Achilles tendon is commonly referred to as the functional stretch. In this pose, individuals must stand on a step with their toes planted firmly on the surface of the step and their heels slightly off the back. While holding onto a railing, wall, or other sturdy surface, individuals slowly drop their heels towards the ground or the step below them as much as possible. As with the wall flex, individuals performing this stretch are typically encouraged to hold the position for at least twenty seconds for best results.

While downward dog is traditionally a yoga pose, it is also one of the most common stretches for the Achilles tendon. Starting on all fours on the ground, individuals performing downward dog must then straighten their legs. Doing so creates an upside down "V" with the body, providing an excellent stretch in the Achilles tendons, calves, and even hamstrings. Often, this pose requires practice and instruction from an experienced yogi in order to master.

The Health Board is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.

Discussion Comments

The Health Board, in your inbox

Our latest articles, guides, and more, delivered daily.

The Health Board, in your inbox

Our latest articles, guides, and more, delivered daily.