Once you get as high as you can, bring your body back down, so that your feet return to their horizontal starting position. Do this stretch for 3 sets of 15 repetitions daily. This movement should be slow and controlled. You get a much better stretch that way and you minimize the risk of increasing the injury to your Achilles tendon. You can use a short step, like those used for step aerobics class, or a normal step in your home.
Doing these stretches daily will strengthen the tendon, making it able to better withstand the stresses that are put on it when you do daily or athletic activities.
It is a good idea to have a wall or railing to balance on when doing these drops. It takes more effort to balance on only one foot as you move your body down for this stretch. Do this stretch daily to increase the strength of your Achilles tendon/
Try doing the stretches right when you get up out of bed, as the achilles tendon has likely been contracted all night and will need some care when being extended once again.
Be sure to repeat this stretch with your legs in the opposite position so both calves get stretched.
Hold this stretch for a few seconds and then release it. Repeat the stretch with the other foot forward.
If you don’t have a step you can use, you can put your toes up on a wall and lean towards is slightly, stretching out the calf and the Achilles. Don’t lock your knee while doing this stretch. Keep it just slightly flexed, so that you don’t overextend your knee.
If you do need to put pressure on your Achilles tendon, be sure to do gentle stretches first.
If you are not sure what shoes to wear, consult with a podiatrist or foot specialist in order to get recommendations. In most cases, it’s good to avoid high heeled shoes because they do not give enough support and cushioning. They also allow the Achilles tendon to remain unstretched when you wear them.
Calf raises. Jumping rope. Running. Walking. Swimming.
