Better Achilles Tendon Stretch

Friday, November 03, 2006

Healthline

A frequently seen stretch for the calf muscles and Achilles tendon is the "lunge and lean" pictured at right. It is one of the least effective ways to stretch your calf and Achilles. Although many people spend much time doing this stretch, they often get little or no stretch:

Bending over forward reduces the stretch and trains the same bent forward position that you already know is poor posture when you sit like that at your desk or steering wheel.
Sticking your hips out in back reduces the stretch on the Achilles tendon.
Turning your back foot outward, even a small amount, reduces, and often eliminates the stretch completely.

The "lunge and lean" is not highly effective, even when done "well," and is often done in the ineffective ways listed above. This is one reason why Achilles tendon stretching doesn't seem to be cutting down on injuries as hoped. Instead of the "lunge and lean," following is a quick, effective way to stretch your calf and Achilles tendon:

Stand facing a wall at about arm's length away.
Stand with both feet facing straight ahead - parallel - not turned out, even a small amount.
Put one foot on the wall at knee height. Press that heel toward the wall.
Look down and see if the foot you are standing on is facing directly ahead. Make that standing foot straight, not turned out; not even a little.
Do not lean toward the wall. Lift your chest until you are standing straight.
Don't let your hip curl under or your standing knee or hip bend.
Smile, relax shoulders, and breathe.
Hold a few seconds and switch legs.

Many people are so tight, that as soon as they raise one leg against the wall, their standing foot turns out without their even noticing it, and they round their back. Don't stretch wrong, allowing the tightness to perpetuate.

The closer you press your heel toward the wall, the more stretch. If you are tight, you will get substantial stretch just getting close. The purpose of this move is not to touch the wall by any means possible, but to get a functional stretch and not automatically go to unhealthful positioning. Do the purpose of the stretch - to retrain the same healthy positioning you need for real life.

Stretching is supposed to be healthy. When you stretch, don't practice bad bent over posture habits. Stretch in ways to make your daily life healthier.

Related:

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There are many replies already here to the many reader comments below this post. Before asking more questions, see if your answers are already here. Also click labels under this post, links in post, and archives at right. Read success stories of these methods and send your own.

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Photo #1 by Macrocomp, Some rights reserved.
Photo #2 (copyright © by Dr. Bookspan) in the book Fix Your Own Pain Without Drugs or Surgery
Learn more healthy stretches in the fun book, Stretching Smarter Stretching Healthier

Labels: achilles stretch, balance, disc, leg stretch, stretch

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22 Comments:

At Thursday, April 12, 2007 7:30:00 PM, Anonymous said…

This is a good stretch that I have never actually thought of before but I don't feel it in my achillies...the one that was listed first is the only stretch I can get that remotely targets the achillies
At Sunday, April 15, 2007 1:46:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Great that you tried the stretch. The foot-on-wall Achilles stretch that I posted is one you immediately feel when you position yourself as indicated. If your standing foot turns outward even a small amount, that moves the line of stretch off the back of the lower beg. Other changes that remove the stretch are rounding the back or standing more than about arm's length away from the wall.

Come to a workshop sometime - Fix Pain, Get Stronger and Healthier (and Stop Leaks) in One Day. These new stretches are quick and easy to learn, feel good, and the people are fun.

The particular stretch you use doesn't matter, just if you are stretching in a way that is healthy, doesn't reinforce poor body mechanics, prepares you for how you move in real life, and that you enjoy and feel good doing.
At Thursday, June 05, 2008 10:42:00 PM, Anonymous said…

This position (foot-on-wall) stretches the hamstrings more than the achilles tendon. It's pretty awkward. The classic achilles stretch works perfectly fine and really isolates the gastroc/soleus muscles.
At Friday, June 13, 2008 12:40:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Anonymous, it if feels "awkward" that is a good diagnostic of tightness that does not allow functional movement or standing comfortably straight. That's why this is the That's why this is the Fitness Fixer.

This different way is a functional stretch - moving the way you actually need to use your body for health and real-life movement - standing straight with leg extended, balancing and stretching, not bent over hanging on to something. Isolating is also not functional. The idea is to change habits so that standing straight is a natural stretch and becomes natural not awkward. Everything on Fitness Fixer and my other methods are not exercises and stretches alone, but retraining. Click around this site, and use the labels to see that this is a different way - instead of "doing" exercise and stretches - to train healthier movement patterns for all you do, easy, comfortable, healthy and functional at the same time.
At Tuesday, August 26, 2008 2:28:00 PM, Anonymous said…

I agree that the 'lunge and lean' stretch is not very effective. I have been attempting this stretch that you list for a couple of days now. Due to the fact that I also have to balance while doing it, I have not been able to get a good stretch in the desired location (I normally have excellent balance). However, I have been able to get an AWESOME Achilles tendon stretch with the following stance. Feet shoulder width wide with toes facing straight forward. Move the opposite leg that you are not stretching three full foot lengths forward. Maintain both feet facing forward and keep your torso upright with your shoulders squared while looking straight ahead. To increase the stretch lean SLOWLY and slightly forward. This is called a front stance in Taekwondo (which is where I learned it). The things I like about this stretch: if you don't have the flexibility to move three foot lengths forward, you can go shorter until you DO have the flexibility, balance, while still playing a role, is a lot easier to maintain, it is also very easy to control the amount of stretch you get. How does that sound to you? Would your stretch be better then the front stance position I have been doing once I can achieve the desired positioning?
At Thursday, August 28, 2008 3:02:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Hello Anonymous, thank you for your clear description. If you do TaeKwonDo, or even if you don't, the standing foot-on-wall Achilles stretch of the post helps in many ways. Balance during kicking, and range of motion of the raised foot are two of several major, directly functional applications.

The idea of changing to Fitness Fixer functional stretching is to retrain your body and brain for real-life movement without falling back to bent over habits or losing your balance when you stand on one leg and raise the other.

You can easily control the amount of stretch on the wall by how close you bring your heel to the wall, and also control where you get the stretch by changing the height of the raised foot. Enjoy.
At Monday, November 17, 2008 2:18:00 AM, Dave078 said…

Hi,

I have just developed an achilles problem. Can I do these stretches whilst still injured or wait untill it improves a little.

Dave
At Monday, November 17, 2008 7:05:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Hello Dave, sorry you're hurting. With common sense approach, they are part of the rehab.
- Make sure to check what predisposed you to the problem in the first place.
- Click the label 'Achilles' under this post (the post you commented to) for all posts involving Achilles.
- Check the list in the Plantar Fasciitis post for "How Bad Movement Mechanics Hurts" to stop those factors.
- The 'Stairs' posts show better movement mechanics to stop causes. Real movement (function) is a needed approach, above just "doing" a stretch or exercise. Feel better and let us know your successes with this.
At Sunday, February 08, 2009 1:26:00 PM, Unknown said…

Jolie:
I didn't warm up enough before a tennis match yesterday & pulled my achilles.
I tried your stretch this morning. Feels great. I'm trying to figure out how to do it courtside.
Thanks.
Marian
Charleston, SC
At Thursday, February 26, 2009 12:39:00 PM, Cindy Grams said…

For those of you who have had no luck with this stretch because you have trouble maintaining balance, you can use a chairtop, not to lean on, but to barely touch with your fingertips to just maintain balance. This still allows your bodyweight to stay where the stretch exercise requires
At Saturday, February 28, 2009 3:31:00 PM, Anonymous said…

Hi, just recently I sprained my achilles tendon in my left foot. It hurts like no other. It just all of a sudden happened during Track practice just a few days ago. I couldn't run at all but I managed to finish our workout.. So I went to my athletic trainer at my high school and she said that I sprained it and it hasn't gotten any better since. All she told me was to do this foot exercise and to not run and keep ice on it.. I'm only 17 and why are these things happening to me? I don't know why. I'm not sure what to do, so I really need your help.. Thank you.. - Stephanie
At Thursday, March 26, 2009 10:14:00 AM, Anonymous said…

Hi Jolie,

Love your blog, been reading it for a few hours straight now! :)

Regarding this Achilles stretch, do both feet have to be in the same line (heel of the front follows the toe of the back foot), or can you just stand with both feet together?
At Thursday, March 26, 2009 1:55:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Hello Anonymous, great start. Either stance is fine. When you vary the joint angle, you vary the stretch. Main idea is not to "do" arbitrary rules or positions in stretching, but understand what you want to achieve, then move accordingly. Moving the raised leg inward to the midline increases stretch on outer structures of that leg. The idea is to improve balance with one leg raised without tightening or rounding your body into unhealthful non-functional positions. Then use the new ability for actual daily movement when standing and moving on one leg and raising the other.

Marian, sorry about the pull. Good work using this information for fun rehab. Use it outdoors against any suitable structure, even holding your leg in the air.

Cindy, good idea to start, then use this to be able to balance without the chair. That way you develop better balance for taking stairs, hill walking, kicking and dancing, carrying loads, stepping over things, and all the ordinary needs of moving around.

Stephanie, sorry you had an injury. Injuries happen for a number of reasons. They can heal. Rest is not the best answer. Good rehabilitation using intelligent movement is key. Send me more information on what your trainer is suggesting you try. Never feel like a victim. Take charge of training your body and mind to be strong so that you are not hurt when things happen, as they will. Start reading all the many Fitness Fixer posts here so that you can get concepts of what makes healthful activity.
At Friday, April 03, 2009 1:35:00 PM, Unknown said…

Hi, I applied for my local police department and the next step in my process is to run 1.5 miles. They haven't given us a time or anything they just said run. Now keep in mind I have 2 weeks to get my problem fixed. My problem is whenever I run, my calves, achillies, and rarely my shins hurt. My main problem is my achillies and calves. The way I run is mainly right at the ball of my foot. I streatch for about 10-15 minutes before running and do a warm up also, and the farthest I can get is 0.34 miles before the pain becomes unbarable. I've tried everything I know. Is there something anyone can recommend for this pain? Please help!!!
At Wednesday, April 15, 2009 5:17:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

A reader comment does not appear on all pages of this post.. Blogger has been having problems. I am re-posting the original question followed by my reply:

"amanda has left a new comment on your post "Better Achilles Tendon Stretch":
Hi, I applied for my local police department and the next step in my process is to run 1.5 miles. They haven't given us a time or anything they just said run. Now keep in mind I have 2 weeks to get my problem fixed. My problem is whenever I run, my calves, achillies, and rarely my shins hurt. My main problem is my achillies and calves. The way I run is mainly right at the ball of my foot. I streatch for about 10-15 minutes before running and do a warm up also, and the farthest I can get is 0.34 miles before the pain becomes unbarable. I've tried everything I know. Is there something anyone can recommend for this pain? Please help!!!
Posted by amanda to The Fitness Fixer at Friday, April 03, 2009 1:35:00 PM"
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Amanda, what does your doc say is the cause? Have you been checked for compartment syndrome, claudication, and other medical problems? In compartment syndrome, fascial restriction around the calf compresses arteries and reduces blood supply. It can damage the area seriously. Claudication is also pain from impaired blood supply but from other causes, some can be serious. There can be blot clots or cycts, tears, ruptures, infections, atheromas. Many causes for lower leg pain.

You say you tried everything, but still run on the ball of the foot instead of a soft roll from heel strike to toe. You say you get serious pain consistently after short distance. It may be medical rather than mechanics. Please get it checked. Good luck and let us know.
At Thursday, May 14, 2009 10:12:00 PM, Unknown said…

Been looking for a good achilles stretch. Just tried yours. My heel does not touch the wall. Your step 3 says press hell against the wall. How do you do that? I don't seem to be able to effectively apply force in the stance you recommend. Will just holding it for a few seconds every day gradually stretch the achilles?
At Sunday, June 07, 2009 8:16:00 AM, Rowan said…

I agree that the lunge and lean stretch does not work but there is a way you can alter it to make it stretch the achilles.

1. Stand with your feet just a touch apart, about an inch or so, facing forward.

2. Bring the foot of the the leg you are not stretching approx half a step forward so the heel is about in line with the toe of the other foot.

3. Bend your stretching leg and place most of the pressure on that leg until you feel a stretch. The other leg should also bend but stay relaxed. Increase the stretch by bending further or moving your foot slightly further forward.

I have found this is by far the best achilles stretch there is for directly after exercise. Another very good injury preventing stretch is the one dipping off the stair. It is more of a calf stretch but strengthening muscles around the achilles reduces the risk of injury there.
At Monday, July 13, 2009 4:23:00 PM, Unknown said…

I have an entirely different problem. My right hammy and especially achilles tendon are a "little" tight. Tightness has spread to the ankle and decreased the range of mobility. I often get pinching sensation through the middle of the foot, but especially through the big toe. The second and third toe stick up a bit, as though they are being pulled back or as though the first metatarsal collapsed. My arches are very high, as is my instep, and my gate is pretty steight down the middle. I had physical therapy for this and it didn't do anything. I got various advice and devices from expert runners, which work for a while, then bother the foot more than they help. I had an MRI done about 2 months ago and they found nothing wrong (just a slight inflammation around the big toe). The orthopedic surgeon that I saw chuckled at my "lack" of flexibility, saying that if only her other patients had half of mine...but she knows this is not acceptable to me. I do slow ankle circles, roll my foot on a tennis ball, yoga, pilates, functional weightlifting, calf&achilles stretches on an incline surface with every cardio (ie. elliptical machine, I never run or use a treadmill), yet frequently tension and pinching return with vengeance. Summers are especially tough because lighter shoes don't have as much support...so I live in a sandal with good support, such as Chacos or Keens that have a strap around the heel. Flip-flops are out of the question and being barefoot on a carpet can get excruciating. What else can I do? Any ides? I've had this problem for 3+ years.
At Tuesday, August 18, 2009 11:40:00 AM, Anonymous said…

It doesn't appear that you're smiling in the picture while stretching. Guess you don't follow your own advice.

I tried frowning and got the same result
At Monday, August 24, 2009 6:24:00 PM, Jolie Bookspan, M.Ed, PhD, FAWM said…

Elliott, press toward the wall to stretch. When you feel the intended stretch, then you have it, whether you get the heel all the way or not. Should not require force (no stretch should). See if you are too close or far from the wall. Right, practice should improve the stretch.

For Rowan, don't miss the point of this different stretch - function - just as it says in the article - to stop leaning over forward and learn to stand straight and stretch your leg functionally - in a movement that you need and use for real life - running, walking, leaping over things, and to maintain balance.

Tamara, you describe a number of different things. The most telling seems to be bad mechanics while weight bearing. Rolling a ball and doing yoga and other things you mention do not make this simple change to healthier stance. Are you rolling inward onto your arch? What happens when you pull downward to counter-stretch your second and third toe, which "stick up a bit?"

Hello Frowny Anonymous,
The second photo example is not me, but a student. Pay attention when reading. I think that *is* his smile.
At Sunday, September 13, 2009 10:26:00 AM, Unknown said…

Well, I have been doing your stretch for a few months now and I do notice that my heel is getting closer to the wall. Guess it must be working and just takes practice and patience.

Thanx.
At Wednesday, October 21, 2009 7:01:00 AM, Laura said…

I ran a 1/2 marathon with very little training. Everything seemed fine until I ran again AFTER the race. 4 days later I ran 3 miles and felt a little discomfort in my achilles tendon. I didn't run for about 1 week. When I tried to run again, the pain came back within 1/2 mile. It does not hurt when I walk, however, I occasionally feel "creaking" in my tendon. My questions are, can I use my elliptical machine as my cardio and about how long will this injury take to heal and what can I do to assist in the healing.

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