www.ChicagoFoot.com
773.296.7160

 
 
 
Thomas Kiely, DPM
Mark Pietz , DPM
Charles Reilly , DPM
 
Achilles Tendon Stretches
 

The achilles tendon is made up of two separate muscles: the gastrocnemius and the soleus. Therefore, we recommend two different exercises to stretch each:

 
     
Exercise #1 (Gasctroc Stretch)
Lean forward against a wall with both feet directly in-line (parallel) with each other.
your back knee is completely straight.
your back heel must remain on the floor at all times.
your front knee is bent.
lean forward against the wall, keeping the back knee straight and the back heel on the ground at all times.
Your calf, heel cord and foot arch stretch as you lean.
Hold for 10 seconds, relax and straighten up.
Repeat 20-30 times for each foot.
 
 
 
 
 
 
Exercise #2 (Soleus Stretch)
Lean forward against a counter-top or wall with both feet directly in-line (parallel) with each other.
Flex your knees and squat down, keeping your heels on the ground as long as possible.
Your lower calf, heel cord and foot arch stretch as you flex.
Hold for 10 seconds, relax and straighten up.
Repeat 20-30 times for each foot.
 
 
 
 
 
 
Chicago Foot Health Centers
Illinois Masonic Medical Center • The Loop • Tinley Park
773.296.7160

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