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Stretch of the Month | March 2007 -- Achilles Stretch
People who start running or walking for long periods of time can often have pain at the back of the heel and above. The reason is because the achilles is the tendonous connection for the gastrocnemius and soleus muscles. Together they form the calf muscles. When the achilles is tight and not stretched out, it can lead to potential strain and even complete rupture. A ruptured achilles tendon is one of the worst lower extremity injuries one can sustain, as it will does not allow flexion of the foot. The achilles should be stretched after any long bouts of walking or running. If it feels tight it can also be stretched during those activities.
> How to do it...
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- Stand in a lunge position, with upper body supported against wall
- Keep back heel against floor, with knee straight while bending front knee forward
- Shift bodyweight forward until a stretch is felt through calf and achilles tendon
- Hold for 15-30 seconds, repeat 3 times.
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