Standing Achilles Stretch

Description

How to Do Standing Achilles Stretch

1. 1
   Setup

   Stand facing a wall or sturdy object for support, placing your hands on it at shoulder height. Step one foot back approximately 2-3 feet behind the other.

2. 2
   Setup

   Ensure your back heel remains firmly on the ground and both feet are pointing straight forward. The front knee should be slightly bent.

3. 3

   Slowly lean your hips forward by bending your front knee further, keeping your torso upright and your back leg straight. You should feel a stretch in the calf and Achilles tendon of your back leg.

4. 4

   Maintain a straight back leg and ensure your back heel remains firmly planted on the floor throughout the stretch. Do not let your heel lift off the ground.

5. 5

   Hold the stretch for the prescribed duration, focusing on a deep, steady breath. Release and then switch legs to stretch the other side.

Tips

• To deepen the stretch, increase the distance between your front and back foot slightly, or lean further into the wall while keeping your back heel down.
• Actively drive your back heel into the ground throughout the stretch to maximize tension on the Achilles tendon and lower calf muscles.
• Breathe deeply and slowly throughout the hold; this helps to relax the muscles and can improve your range of motion.
• Ensure your back foot is pointing directly forward, not turned out, to properly target the gastrocnemius and soleus muscles leading into the Achilles tendon.

Common Mistakes

• ×Lifting the back heel off the floor reduces the effectiveness of the stretch, so consciously press your back heel into the ground throughout the movement.
• ×Allowing the back foot to turn out reduces the stretch on the inner calf and Achilles, so keep your back foot pointing straight forward like a train track.
• ×Bouncing into the stretch can cause injury; instead, maintain a smooth, static hold without any jerky movements.