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A better to way to stretch you Achilles!

Achilles-tendonIf you have a tight Achilles do you the usual stretch, which is to lean against a wall, the foot you are stretching farther back. Here is a picture: calf stretch Another way to stretch the Achilles is the stand with your feet on a step and slowly lower your body weight while keeping your toes on the stair. toe book stretch Stretching the Achilles feels good, and can increase motion, but how does that translate into walking? Could the problem be weakness in the front of the ankle, instead of tightness in the Achilles? And if the front ankle muscles are weak, and they are needed to help lift the foot when you swing the leg through, and needed to support the arch as you put weight on the leg, could you accomplish both front ankle strength AND Achilles stretch at the same time? Yes, you can, and it is better for your feet! What to do? First, standing, practice lifting the toes from the tips of the toes. Then, lift the foot, keeping the heel down on the floor. Take 10 steps on each foot. Repeat this in sitting to stretch the soleus muscle, the muscle underneath the gastrocnemius. toes up ankle up