The Achilles tendon is a strong band of tissue at the back of your lower leg. It connects your calf muscles to your heel bone. This tendon helps you walk, run, jump, and stand on your toes. It is the thickest and strongest tendon in your body, but it can still get injured.
Stretching the Achilles tendon helps increase flexibility and reduces the chance of strains or tears. It supports better performance in sports and everyday activities. Stretching regularly also keeps your ankle and calf muscles healthy, lowers your injury risk, and can help you recover faster if you already have tightness or pain.
Dynamic stretching means moving while you stretch, like doing light heel raises. It’s best before activity to warm up. Static stretching is holding a stretch in one spot, best done after exercise or to loosen tight muscles. Both can help your Achilles tendon, but use dynamic stretching to warm up and static stretching to cool down or increase flexibility.
Most people benefit from stretching 3-5 times per week, but daily stretching is fine if it feels good.
Gentle, regular stretching can help reduce symptoms and promote healing for mild tendonitis, but see a doctor for lasting pain.
Do not stretch if you feel sharp or severe pain. Mild tightness is normal, but pain means you should stop and rest.
Try gentle ankle circles, foam rolling, or massage. Ask a physical therapist for specific alternatives.
Do dynamic stretches before running to warm up your Achilles. After running, use static stretches to cool down and improve flexibility.