To do effective stretching exercises, hold each stretch for at least 15 to 30 seconds. Don't bounce while you stretch. Just relax and breathe freely.
It's a good idea to do these stretches on both legs, even if you only have problems with one of your Achilles tendons. Stretch one leg first, and then the other.
The next three exercises are often done in a progression (meaning you do the most gentle exercise for a few days, then move on to the more vigorous exercises). Start with the calf-plantar fascia stretch and then move on to the calf chair stretch and the stair stretch. Talk to your health professional about how long you should do each one before moving on to the next one.
This stretch can also be done with your knee slightly bent.
Current as ofSeptember 20, 2018
Author: Healthwise StaffWilliam H. Blahd, Jr., MD, FACEP - Emergency MedicineBrian D. O'Brien, MD - Internal MedicineE. Gregory Thompson, MD - Internal MedicineAdam Husney, MD - Family MedicineJoan Rigg, PT, OCS - Physical Therapy
Current as of: September 20, 2018
William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian D. O'Brien, MD - Internal Medicine & E. Gregory Thompson, MD - Internal Medicine & Adam Husney, MD - Family Medicine & Joan Rigg, PT, OCS - Physical Therapy
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