Home

helps physicians and healthcare professionals

Erectile Dysfunction

helps physicians and healthcare professionals

Doctor123.org

helps physicians and healthcare professionals

How to Stretch the Achilles Tendon or Heel Cord


About this topic


Stretching is a kind of exercise. When you stretch, you make a specific muscle or group of muscles longer. Stretching is good for you. It can help you move easier and keep you limber. Stretching increases blood flow to a muscle. This can help get your muscles ready for other exercises. Stretching can also help you relax and may keep you from hurting your muscles. ‚  

General


Before starting with a program, ask your doctor if you are healthy enough to do these exercises. Ask a trainer or physical therapist for a safe exercise program to meet your needs. ‚  
Always warm up before stretching. Heated muscles stretch much easier than cool muscles. Stretching cool muscles can lead to injury. Try walking or cycling at an easy pace for a few minutes to warm up your muscles. Do this again after stretching. Never bounce when doing stretches. ‚  
If you have balance problems, do not try standing stretches. There are other safe ways to stretch these muscles while sitting or lying down. ‚  
Stretches should always be held at least 30 seconds for the best results. Your body needs time to make changes and holding a stretch for 5 seconds will not do any good. Repeat each exercise 2 to 3 times on each side. ‚  
Achilles tendon or heel cord stretches: ‚  
  • Standing with your back leg straight:
    • Stand about 12 to 18 inches away from a wall.
    • Place your hands on the wall at shoulder level.
    • Put one leg straight behind you and make sure the heel is flat on the floor.
    • Bend your other knee forward until you feel a stretch in the back of the calf of your straight leg.
    • Repeat on the other side.
  • Standing with your back leg bent:
    • Stand about 12 to 18 inches away from a wall.
    • Place your hands on the wall at shoulder level.
    • Stretch right leg straight behind you and make sure the heel is flat on the floor.
    • Now, slowly bend the knee of the right leg. Be sure that the heel does not come up.
    • Bend your left knee forward until you feel a stretch in the back of the calf of your right leg. This will feel like an awkward position, but it is the best way to stretch this calf muscle.
    • Repeat on the other side.
  • Seated heel cord stretch:
    • Sit on a flat surface with one leg straight out.
    • Put a sheet, towel, or belt around the ball of the foot.
    • Pull on the sheet, towel, or belt, bringing your toes towards your head.
    • You can do both feet at the same time also.


View OriginalView Original
View OriginalView Original

What will the results be?


  • Prevents injury
  • Helps you move easier
  • Improves motion at the ankle
  • Improves body posture

What problems could happen?


If proper warm-up and cool-down exercises were not performed, you may have: ‚  
  • Muscle strain
  • Damage to ligaments or tendons

When do I need to call the doctor?


Call your doctor if you have ongoing sharp pains or have trouble walking after doing any of these stretches. ‚  

Helpful tips


  • Wear loose-fitting clothes during exercise
  • Stop stretching your muscles if you are feeling pain. You may feel slightly uncomfortable when stretching but you should never have sharp pains.

Where can I learn more?


American Academy of Orthopaedic Surgeons ‚  
http://orthoinfo.aaos.org/PDFs/Rehab_Foot_and_Ankle_4.pdf ‚  

Consumer Information Use and Disclaimer


This information is not specific medical advice and does not replace information you receive from your health care provider. This is only a brief summary of general information. It does NOT include all information about conditions, illnesses, injuries, tests, procedures, treatments, therapies, discharge instructions or life-style choices that may apply to you. You must talk with your health care provider for complete information about your health and treatment options. This information should not be used to decide whether or not to accept your health care providers advice, instructions or recommendations. Only your health care provider has the knowledge and training to provide advice that is right for you. ‚  

Copyright


Copyright ‚ © 2015 Clinical Drug Information, LLC and Lexi-Comp, Inc. ‚  
Copyright © 2016 - 2017
Doctor123.org | Disclaimer