www.ChicagoFoot.com
773.296.7160

 
 
 
Thomas Kiely, DPM
Mark Pietz , DPM
Charles Reilly , DPM
 
Achilles Tendon Stretches
 

The achilles tendon is made up of two separate muscles: the gastrocnemius and the soleus. Therefore, we recommend two different exercises to stretch each:
 
     
Exercise #1 (Gasctroc Stretch)
• Lean forward against a wall with both feet directly in-line (parallel) with each other.
• your back knee is completely straight.
• your back heel must remain on the floor at all times.
• your front knee is bent.
• lean forward against the wall, keeping the back knee straight and the back heel on the ground at all times.
• Your calf, heel cord and foot arch stretch as you lean.
• Hold for 10 seconds, relax and straighten up.
• Repeat 20-30 times for each foot.
 
 
 
 
 
 
Exercise #2 (Soleus Stretch)
• Lean forward against a counter-top or wall with both feet directly in-line (parallel) with each other.
• Flex your knees and squat down, keeping your heels on the ground as long as possible.
• Your lower calf, heel cord and foot arch stretch as you flex.
• Hold for 10 seconds, relax and straighten up.
• Repeat 20-30 times for each foot.
  		 
 
 
 
 
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Chicago Foot Health Centers
Illinois Masonic Medical Center • The Loop • Tinley Park
773.296.7160
Podiatrist - Foot Surgery - Chicago - Illinois