Achilles Tendon Stretches – Ask Doctor Jo

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Achilles tendon stretches can keep this tendon loose and help prevent injuries. Read Doctor Jo’s blog post about this video at

The Achilles tendon can get very tight when it is irritated or injured, and it is important to keep it stretched out. Here are three simple stretches to keep the Achilles tendon loose.

The first stretch is called a runner’s stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times.

Next, put your toes against the wall with your heel on the ground. The closer you can get your heel to the wall, the stronger the stretch. Keeping your heel down, lean into the wall. Hold the stretch for 30 seconds, and do it three times.

The last stretch you can do standing on a step or curb. Place the ball of your foot on the edge of the step and relax your heel downwards. Hold for 30 seconds and do it 3 times.

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Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy.


Achilles Tendon Stretches:

DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. If you experience any pain, stop immediately and see your healthcare professional.


AskDoctorJo says:

Buy a printable worksheet with these achilles tendon stretches at:
Don't forget to hit the 🔴 SUBSCRIBE 🔴 button above! Find all of my videos at

tom corliss jr says:

I've been contending with this for about 2 years. I just want to get myself back in shape for kickboxing. But they've been no pun intended my Achilles heel.

EliWolf says:

Thank you I was born with club foot so I need to stretch daily now thank you

Anita Sneddon says:

Hi Joe! Pretty sure I have Achilles tendinitis again, haven't been tested yet but I also have leg pain in the side of my upper thighs, it can be quite debilitating, do you think it's related? Thank you!

Anju Jhawar says:

Super simple but powerful exercises.. Thank you Dr Jo.

Irfan Haffianto says:

hi Doctor Jo, i have partially tendon achilles tear, its been 6 weeks, now i can walk normally, however i still sense alarm from my muscle for overload a little bit, the question:
1. will the tear connect again?
2. can i play football again?
3. and will my tendon achilles stronger?

Medical X says:

I have problem squating, a get up on my toes while going deep squat.
So i have question, is there any chance to fix that, so i can squat normaly, or it is not possible to stretch it that well

Jeff Young says:

What's The best way to strengthen your Achilles heel? I have watched your video on how to stretch it I'm not sure if that's going to also strengthen it or if you need specific strengthening exercises

Pramod Gaikwad says:

Hello Doctor Jo Achilles tendon pain due to psoriasis Arthritis is it recoverable how much it will take time to recover what to do for not to do taking painkillers…if it is not recovered then is it dangerous…please tell me wating for reply

DeniseinSoCal DeniseinSoCal says:

Thank You! I had a Trimalleolar ankle fracture and dislocation. After weeks of non-weight bearing, my achilles is so tight.

Todd says:

Thank you for showing me. It worked so well and is easy for me to do. I feel so much better.

ViennaSteve1 says:

Doctor Jo, you're my favorite!

Julie H says:

Could you clarify what you mean by doing each exercise 3 times for 30 seconds each? Do you mean do the first exercise for 30 seconds, take a break (for a few seconds), then repeat 2 more times. Or do all three exercices in a row, then repeat 2 more times. Or do all 3 three times a day? Wasn't sure if there should be break between each 30 seconds of stretching. Thank you!

Darryl-saurus-Rexxx says:

Thanks Doc. I’ve been going on more walks and lately my tendon has been aching lately. Hopefully this stretch will heLp before I go

Iwebz says:

thank you! -skateboarder~

weestro7 says:

Was diagnosed with retrocalcaneal bursitis, and I heard that Achilles tendon stretches and eccentric exercises can help (and simple rest being even more important for some time). Tried some light eccentric exercise using an exercise band yesterday, and that provoked a slight return of pain. I'll have to dial this in carefully… seems like a pretty stubborn condition which I'm hoping will eventually go away completely.
Thank you for the video, I'll try these!

Jorge Montoya says:

Ummm doing it right Now Doc feels good 😎

4ZDR45 says:

Thanks. It helped me.

Aditya Chatterjee says:

Hello ma'am, i have two extremes of Achilles tendon problems in both my legs. One is super tight and the other is so loose that it tends to collapse on itself whenever I play football ( it's very painful). I don't understand what to do, please help 😭

UBAQ says:

Hi Dr jo my TA is tight because of broken knee and my ankle can't touch on the floor or you can say ankle is 1 inch above from ground. Pl tell me some exercises so that i can recover

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