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.
Last Revised: December 10, 2012
Author: Healthwise Staff
Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Joan Rigg, PT, OCS - Physical Therapy
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