To do effective stretching exercises, hold each stretch for
at least 15 to 30 seconds. Don't bounce while you stretch. Just relax and
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
This stretch can also be done with your knee slightly
December 10, 2012
William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Joan Rigg, PT, OCS - Physical Therapy
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