Achilles tendon stretches can keep this tendon loose and help prevent injuries. Read Doctor Jo’s blog post about this video at [ Ссылка ]
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:
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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.
