INJURY PREVENTION ACHILLES TENDON

[Updated on 1 March 2024]

CALF MUSCLE RELEASE

Before stretching the Achilles tendon, it is recommended that we release pressure on the calf muscles. You will need a foam roller or a similar object to release pressure points on your calf muscle to perform this massage.

1. Sit flat on the floor with legs stretched forward and the foam roller under the calf muscle.
2. Move the roller backward or forwards to find the most tender portion of your calf muscle and position the roller just below that area.
3. Lift your toes towards your knees and hold the position for about 2 secs., 20 times and do the same with the leg.

STRETCHES

CALF STRETCH

1. Sit flat on the floor with both your legs stretched straight forward.
2. Pull your toes towards you with a strap or a belt and hold the position for as long as necessary.

SOLEUS STRETCH

1. Sit flat on the floor with a knee bent towards your chest.
2. Pull your toes towards your knee with hands and hold the position.

HAMSTRING STRETCH

1. Lay flat on the floor lifts one leg up with the help of a belt or a strap under your toes.
2. Keep your balance as you pull your toes towards your knees with the strap.

EXERCISES

CALF EXERCISE

1. Find a wall or something that can help your balance while standing. Stand up straight with your entire weight on the ball of your foot.
2. Lift your weight from the ball of your foot making a pause at the top of the lift and back. Make as many repetitions as you can.

SOLEUS EXERCISE

1. Sit down near the edge of a chair with your elbows leaning on your knees for additional weight.
2. Bring your body weight on top of your knees as you lift the weight from the ball of your foot as far as you can.
3. Hold the position and release. Make as many repetitions as you can.