Achilles Tendonitis Exercises that Helps In Strengthening

If you are looking for Achilles tendonitis treatment, first, you need to understand what Achilles tendonitis is. Achilles tendonitis is a condition that develops when the Achilles tendon located at the back of the lower leg is overburdened with extensive physical activities.

It is also known as Achilles tendinopathy when it becomes chronic. People suffering from this condition complain that they experience sore Achilles tendon in the morning and pain while walking and running. The good news is that you can get relief from this pain by practicing some easy Achilles tendonitis exercises.

What Are The Causes Of Achilles Tendonitis?

Achilles Tendonitis Exercises

In very rare cases, Achilles tendonitis happens due to injury or accident; most people suffer from Achilles tendon inflammation when they overstress their bodies with strenuous physical activities. Beneath are some of the factors accountable for the sore Achilles tendon hurting you.

  • You did some heavy workout without warming up your body for it.
  • You sprained your Achilles by abruptly increasing the amount of your workout routine that you do daily.
  • You felt that you had a tight Achilles, but instead of taking a rest, you continued doing physical activities.
  • You increased your running time suddenly without considering that you will face Achilles tendon pain after running by doing so.
  • You are going through a bone spur, and this extra growth is causing strain on your Achilles tendon.

How Can You Recognize That You Are Suffering From Achilles Tendonitis?

Before you start any Achilles pain treatment, the following symptoms will help you in identifying whether you have Achilles tendonitis or not.

  • A crackling sound while twisting the ankles.
  • Tight Achilles tendon.
  • Discomfort while flexing the foot.
  • Feet stiffness in the morning.
  • Trouble in standing on toes.
  • The calcaneal tendon is sore in the morning.
  • Feeling weakness in legs.
  • Pain behind the calf during movement.
  • Swollen Achilles tendon.
  • Bone spur
  • Stiff and inflamed Achilles tendon.
  • Severe pain in feet after a workout.

Exercises For Achilles Tendonitis:

If you are tired of the sore and swollen Achilles tendon and are looking for some authentic Achilles pain treatment, then Achilles tendinopathy exercises can help you come out of your misery. Achilles tendon exercises are usually divided into two types:

  • Stretching exercises for Achilles tendonitis.
  • Strengthening exercises for Achilles tendonitis.

When these Achilles exercises are done regularly, they not only relieve the pain you are going through rather they strengthen the Achilles tendon while increasing its capacity to bear more stress in the future.

Stretching Exercises For Achilles Tendonitis:

Stretching Exercises For Achilles

You must be wondering how to stretch the Achilles tendon at home to recover from Achilles tendonitis. To solve this problem, we have listed some very easy stretches for Achilles tendonitis that you can conveniently do at home without any external help.

Calf Stretch:

The calf stretch is among the most effective Achilles stretches because it eases off the tight and inflamed Achilles tendon with very less effort. You can comfortably do calf stretches with the help of a wall at your home by following the steps below.

  • Rest your hands on the wall.
  • Bend one leg towards the wall and stretch the other to the back while keeping it straight.
  • Keep your toes straight towards the wall.
  • Now lean your body towards the wall without moving your legs.
  • You will sense the stretch in the calf muscle at the rear of your lower leg.
  • Stay in this pose for almost half a minute, and then relax.
  • Do 3 to 5 reps daily to see results.

Toe Stretch:

Toe stretch is a stress-free Achilles tendon stretch that you can perform easily while sitting on your sofa or chair. Underneath are the steps to execute it accurately.

  • Sit on a sofa or chair and extend the leg that has sore Achilles tendon.
  • Retain the heel of your foot on the ground firmly while keeping it straight.
  • Now grab your big toe with your hand and pull it in your direction without lifting the heel.
  • You will start to sense the stretch.
  • Continue pulling your toe for 10-15 seconds, and then let it ease.
  • Repeat 3 to 5 times daily to see results.

Heel Drop:

One of the stair exercises that helps relieve the pain of Achilles tendonitis is heel drop exercise. All you need for this exercise is a staircase or a curb on which you can stand.

  • Stand straight on the staircase or curb while keeping your toes at the edge and your heels dangling in the air.
  • Keep your hands on the sidewall and the handrail to uphold your balance.
  • Now slowly drop down your heels from the step of the staircase.
  • You will sense a stretch in your calf muscle located at the rear of your lower leg, which means your Achilles tendon is also stretching.
  • Continue stretching for 15 to 20 seconds, and then ease off.
  • Repeat the heel drop exercise 3 to 5 times.

Calf Stretch With A Towel:

You can perform this simple and effective stretch with the help of a towel. Follow the steps underneath to do it with precision.

  • Sit on any flat surface and extend your legs straight.
  • Keep your knees straight while extending your legs.
  • Put a towel on your affected foot below the toes
  • Now hold the ends of the towel in both hands.
  • Pull the towel to stretch your foot towards yourself.
  • Continue stretching for half a minute, and then ease off.
  • Repeat calf stretch with a towel 3 to 5 times on both feet.

Strengthening Exercises For Achilles Tendonitis:

If heel tendonitis has made your life difficult, you should work on making your Achilles tendon strong so that it can bear more pressure and stress during physical activities. Now the question is, how to strengthen the Achilles tendon?

Physicians vouch for some super easy exercises to make your calf, heel, and Achilles tendon strong. You can perform these exercises anywhere and anytime without any external aid.

Heel Raises While Sitting:

Heel Raises While Sitting

You can do heel raises while sitting on a chair to strengthen your calf muscles. Once your calf muscles get strong, they help in supporting the Achilles tendon. Follow the steps below to execute heel raises at your home.

  • Sit on a raised platform like a chair or sofa with your feet touching the floor.
  • Now raise your heels while keeping your toes on the ground.
  • This position will give strength to your calf and Achilles tendon.
  • Continue this position for half a minute, and then ease off.
  • Repeat 10- 15 times.

Heel Raises While Standing:

Heel Raises While Standing:

You can perform heel raises while standing as well. It’s a good idea that you start doing heel raises while sitting, and once your Achilles tendon becomes a little strong, you can shift to heel raises while standing. This gradual change will not hurt your Achilles tendon. Instead, it will strengthen it step by step. To do heel raises while standing, follow the steps below.

  • Stand straight.
  • To maintain your body balance, hold the back of a chair.
  • Now lift your heels and stay in this pose for almost 10 seconds.
  • Lower your heels and relax.
  • Perform 10-15 times daily.

Heel Raises With Bent Knees:

Heel Raises With Bent Knees

You can do the heel raises with bent knees as well. Following are the steps:

  • Stand straights with feet flat on the ground.
  • To maintain your body balance, hold the back of a chair.
  • Now slightly bend your knees.
  • With bent knees, lift your heels.
  • Carry on the pose for almost 10 seconds.
  • Lower your heels and relax.
  • Perform 10-15 times daily.

Guidelines For Achilles Tendonitis Exercises:

If you have started doing Achilles tendonitis exercises, you should follow these guidelines to maximize your results.

  • Regularity – if you want to see quick results, keep practicing your exercises religiously. If you miss your exercises again and again, then it will take a long time for the exercises to show some results.
  • Move slowly – perform all the stretches slowly and calmly. Don’t rush yourself, it can cause an injury.
  •  Avoid sudden movements – stay relaxed through the whole exercising session. Don’t make sudden moves rather, perform each step with a beautiful flow to keep your Achilles tendon stress-free.
  • Follow instructions – follow experts’ instructions as they understand the human anatomy better. Don’t alter the exercises according to your wishes.
  • Don’t force yourself – if you feel any discomfort or stress during the exercises, don’t force yourself to perform them anyway. Rather you should stop right there. Consult with a physician before doing the exercises again.

Additional Help:

No doubt, exercises for Achilles tendonitis can play a major role in your recovery from the painful condition that you are going through. But there are a number of other remedies that you should follow while performing these exercises to achieve maximum output.

You can use the RICE method to heal your Achilles quickly. For further help, you can use heel lifts in your shoes to have support for your Achilles. Wearing comfortable and supportive shoes is also quite important to take care of your Achilles tendon.

But if all of these home remedies and exercises are not helping and you still complain that your Achilles tendon is sore, you should visit a doctor at once to get proper treatment. The first step that the doctor will execute will be a physical inspection.

After the physical examination, the doctor will recommend you to undergo different blood tests and imaging tests like X-rays and MRI. Once the doctor has got the results of your tests, he will suggest a cure in accordance with your circumstances and condition. Usually, people recover with the help of physical therapy and medications. Surgery is the last resort that is selected in very extreme cases.

Preventions For The Future:

Once you have recovered from Achilles tendonitis, you should follow these preventions to keep your Achilles tendon healthy in the future.

  • Always increase your exercise routine gradually. Don’t put too much pressure on your Achilles tendon suddenly otherwise, it will get hurt.
  • Runners face the problem of Achilles tendonitis frequently. If you are a runner, increase your running time gradually, and don’t run on bumpy and difficult trails that can cause damage to your Achilles tendon.
  • Don’t overlook the importance of warming up before any exercise.
  • Don’t force your body beyond its capacity. If you are experiencing pain in any activity, stop right there.
  • Don’t wear uncomfortable shoes that strain your legs and feet.
  • Do stretching daily to keep your body healthy and flexible
  • Workout on a flat and even surface to avoid any injury to your feet.

FAQS Related To Achilles Tendonitis Exercises:

If you still have any ambiguities and questions related to Achilles tendonitis exercises, the FAQS underneath will help you answer them.

Achilles tendons can be healed with the help of home remedies and exercises. Still, if your pain is becoming severe and it has become almost impossible for you to mobilize, you should immediately visit a doctor.

Physicians recommend heel spur exercises if they find out any bone spur in your heel. They are usually done with the help of a roller, and you need an expert to carry them out accurately.

Enthesitis happens in arthritis when joints become inflamed, and there is pain when you move. This usually happens when you push yourself beyond your limits. Achilles enthesitis happens as a result of overuse of the Achilles tendon. Its pain can be felt in the heel joint. Different exercises are recommended to overcome it. But in severe cases, you need the help of a doctor.

Stretching is very beneficial for treating a sore Achilles tendon. You should practice stretching exercises regularly to get rid of Achilles tendonitis. Even when you have recovered, keep doing the stretching exercises to make your Achilles tendon healthy and strong.

If you keep ignoring the pain you are feeling in the back of your heel, your Achilles tendon will get ruptured, and then home remedies will not work. You will have to go for some serious treatments to get it fixed. It is advised to treat Achilles tendonitis in the early stages to protect yourself from surgical procedures.


In a nutshell, if you are going through the pain of a sore Achilles tendon, Achilles tendonitis exercises can help you a great deal to recover from it. You can easily practice these exercises at home, but it is always wise to consult beforehand with a medical healthcare provider.

Along with these exercises, you should rest and limit your physical activities until you fully recover. Once your Achilles heals, you can get back to your usual life without any worry. With a healthy and strong Achilles tendon, you can execute all the daring physical challenges you have wanted to do for a long time!