Achilles Tendonitis can be a pernicious injury, one that can take weeks to heal. At the fir sign of soreness, try these stretches to help alleviate symptoms and prevent a rupture, which would require surgery and an even longer layoff. Stretch both the gastroc (upper calf muscle) and the soleus (lower calf muscle). Do them just about anytime you’re near a wall. Stretch the Achilles tendon once a day for one minute.
1. Gastroc stretch. Lean into wall, keeping affected leg back straight, heel on floor and turned slightly outward. Stretch should be felt in calf.
2. Soleus stretch. Similar to above with affected leg back but knees slightly bent; lean into wall until stretch is felt in lower calf.
3. Achilles tendon stretch. Stand with toes on stair, heels off the edge. Raise up on toes, then down as far as possible. Return to starting position.