Stretching exercises in the seat | Achilles tendon stretching exercises

Stretching exercises in the seat

If stretching is not possible while standing (e.g. after an operation) or as an alternative exercise, the Achilles tendon or calf muscles can be stretched in the seat (on the chair or long seat on the floor). On the chair, the exercise is performed as follows: The leg to be stretched is stretched straight in front of the body, the heel is on the floor, the toes are raised, so that the imaginary angle between the rear foot and the shinbone is smaller. The knee is pushed through and stretched.

You may already feel a stretching now, reinforcing this, the outer edge of the foot can be deliberately pulled upwards and outwards. From this position, a passive self-stretching can be performed very well by using a scarf or towel to put the forefoot around it and pull the foot over the towel closer to the shin without the knee bending.The pull on the towel is gentle and never jerky, you slowly go into the stretching and hold it at a point that is still easy to bear, also 3×20 sec. The stretching exercise also works in a long seat, i.e. sitting on the floor with legs stretched out.

Here, however, the calf muscles are stretched along with the back thigh muscles, which are often shortened and can restrict the range of movement in the foot. To prevent this, the leg whose Achilles tendon is not to be stretched can simply be bent (like a one-sided tailor’s seat). You can also use the towel in this starting position. It is important that the gained mobility is maintained. After the stretching exercises you should actively pull your foot as close as possible to the shin to activate the opposing muscles of the calf muscles.

Stretching exercises stairs

A particularly effective stretching exercise can be achieved with the help of stairs. This stretching exercise is also well suited for patients with the common clinical picture of achillodynia. There are two variants of execution.

The first is simpler, but is very well suited for a simple classic shortening of the calf muscles. One stands with the forefoot on a step and lets the heel sink down as far as possible. You can do this unilaterally or simultaneously, whereby the unilateral stretching is more precise and targeted.

The second variation is a bit more special and especially suitable if the shortened Achilles tendon is to be stretched over its entire area. To do this, stand on your tiptoes at the edge of the stairs and let the heel of the leg to be stretched sink down slowly and in a controlled manner as far as possible. The position is held for 5-10 seconds and then you press yourself back into the toe position with the leg that is not shortened.

The stretched leg should not do any work, it can be put up again when the starting position is reached. Now shift your body weight back to the leg to be stretched and let the heel sink down again slowly and controlled. The other leg pushes up. The exercise is performed 15 times, in 3 sets. Between the sets there is a break of about 1 minute.