Stretches
Achilles Stretches
The Achilles tendon connects the calf muscles to the heel. This page stretches and rolls the calves above it with calf rolling, downward dog and a forward fold, each filmed with steps, plus guided routines. If the tendon itself is painful or swollen, get it checked before stretching it.
Achilles stretches with video
These are the 3 movements from the MoveWell library for this area. Each page has a demo, numbered steps, the muscles worked and common mistakes.
A simple achilles sequence
Do these in order: warm-up drills first, then any rolling, then the longer holds. Move slowly and stop if anything is sharp or numb.
| # | Movement | Hold or reps | Sides |
|---|---|---|---|
| 1 | Calf Smash | 60 s/side | Each side |
| 2 | Downward Dog | 45 s | n/a |
| 3 | Forward Fold | 45 s | n/a |
