Achilles stretches are important for the flexibility and range of motion of the achilles and calf muscles. Good achilles flexibility allows for the unrestricted and pain free movement of the achilles and calf.
Sports that benefit from the achilles stretches below include: Basketball and Netball; Boxing; Cycling; Hiking, Backpacking, Mountaineering and Orienteering; Ice hockey and Field hockey; Ice Skating, Roller Skating and Inline Skating; Martial Arts; racquet sports like Tennis, Badminton and Squash; Running, Track and Cross Country; running sports like Football, Soccer, Gridiron and Rugby; Snow Skiing and Water Skiing; Surfing; Swimming; Walking and Race Walking.
Achilles Muscles being Stretched
During the following achilles stretch videos there are a number of muscles within the achilles and calf that are stretched. Below is a comprehensive list of the anatomical muscle names involved in the following achilles stretches.
Standing Heel-Back Achilles Stretch (1:19)
Stand upright and take one big step backwards. Bend your back leg and push your heel towards the ground. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Regulate the intensity of this stretch by lowering your body. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Leaning Heel-Back Achilles Stretch (1:17)
Stand upright while leaning against a wall and place one foot behind the other. Make sure that both toes are facing forward and your heel is on the ground. Bend your back leg and lean towards the wall. Make sure the toes of your back leg are facing forward. Letting your toes point to one side will cause this stretch to put uneven tension on the calf muscles. Over an extended period of time, this could lead to a muscle imbalance. Regulate the intensity of this stretch by lowering your body. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Kneeling Achilles Stretch (1:27)
Kneel on one foot and place your body weight over your knee. Keep your heel on the ground and lean forward. This stretch can put a lot of pressure on the Achilles. Ease into this stretch by slowly leaning forward. Hold the stretch position for a minimum of 20 seconds and then repeat with the opposite leg.
Get more Stretching Exercises here...
Looking at photos and watching videos on your computer is fine, but to really take advantage of all the stretching exercises on offer, grab a copy of the Ultimate Guide to Stretching & Flexibility (Handbook, DVD & CD-ROM).
The exercises and recommendations on this page are just a small sample of the many stretching exercises presented in the Handbook and on the DVD. In total, they include 135 clear photographs and 44 video demonstrations of unique stretching exercises for every major muscle group in your body. Plus, over 80 printable stretching routines for 22 sports and 19 different muscle groups.
The DVD also includes 3 customized stretching routines (8 minutes each) for the Upper Body; the Lower Body; and the Neck, Back & Core, plus a bonus CD-ROM that allows you to print out over 80 stretching routines that you can take with you where ever you go.
The Handbook and DVD will show you, step-by-step, how to perform each stretch correctly. Plus, you'll also learn the 7 critical rules for safe stretching; the benefits of flexibility; and how to stretch properly. Check out the Ultimate Guide to Stretching & Flexibility for yourself.