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3 Achilles Stretches Runners Should Know this Fall

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Achilles TendonWell, we’re over the hump when it comes to hot weather in northern California. As the first day of fall passes on Tuesday, September 23, you’ll notice the weather start to cool down, which means you’ll be able to run outside again without feeling like you’re going to pass out from the heat! Just make sure that you practice these Achilles stretches beforehand. Tight tendons could mean inflammation, pain, and even a rupture if they’re not cared for properly.

  1. For the first stretch, sit on the floor with your legs in front of you. Pull on your toes with your hands until you feel a stretch in the calf muscle. Hold for five seconds, relax, and repeat. This exercise is called an active stretch, which is when you hold stretches for short durations of time. It’s best to do this when you’re recovering from an injury.

  2. Another way to stretch the Achilles tendon is to stretch the muscles that connect to it. Face a wall and put one of your legs behind you. Lean into the wall, putting your weight against your palms, while keeping your back leg straight and front leg bent. Keep leaning until you feel a stretch in the Achilles tendon. Hold for 15 seconds and switch legs.

  3. For this stretch, you’ll also be using the wall. However, when you lean, you’ll want to bend both of your legs; the front and the back. Keep leaning until you feel a stretch in your back calf. Hold for 15 seconds.

If you’re experiencing some pain and tightness in the back of your heel, make sure you rest from all activities, like running, that may have caused the problem. Practice these Achilles stretches every day to try to rehabilitate the area. Lastly, visit McDowell Orthopedics & Podiatry Group if these home treatment methods aren’t helping. Our office in Carmichael, CA, can be reached at (916) 961-3434. We also serve the surrounding Sacramento area, including Citrus Heights, Fair Oaks, and Rocklin. Find our office on Facebook, Google+, and Twitter!  

Photo Credit: Hyena Reality via FreeDigitalhotos.net

Dr. Brian McDowell
Dr. Brian McDowell, board-certified podiatrist, provides cutting-edge foot and ankle care in Carmichael, CA.
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