Achilles Stretch and Other Ankle Stretches

Are you on your feet for much of the day? Do you run or jump rope?

Check out an achilles stretch and several other ankle stretches that can prevent soreness and injury while improving athletic performance.

I like to perform these stretches after a workout that includes a lot of running or jumping rope.

I have found that just doing these stretches for 20-30 seconds each keeps my calves and ankles from getting tight.

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Achilles Stretch

A stretch from Bob Anderson’s Stretching has helped my achilles flexibility quite a bit:

Sit down with one knee on the ground, with the other foot flat on the ground, as shown.

Keep your foot flat and lean slightly onto the knee that is up at your chest. Feel a gentle stretch in the achilles and soleus.

Hold for 30 seconds, then switch.

Calf / Ankle Stretch

This stretch targets the calf (gastrocnemius and soleus) muscles, and the achilles tendon, to a lesser extent.

Stand against a wall, post, or other immovable object.

Place one foot flat on the ground, keeping that leg straight.

Place another foot close to the support for balance.

Manipulate your weight on your back foot to stretch the calf.

Hold for 30 seconds, then switch legs.

Squat Stretch

Tight ankles and achilles can also limit your ability to squat deep.

This squat stretch is also excellent for loosening up the ankles as well as the hips.

With your feet around shoulder width apart, grab onto a support and squat as low as possible, keeping your weight towards the heel side of your feet.

Feel a stretch in your feet, achilles tendons, calves, and hips.

Do this stretch barefoot to target the feet and achilles tendons even more.

Hold for around 30 seconds.

These achilles and ankle stretches will help keep your feet and ankles flexible and ready to perform.