11 Achilles tendon stretches and exercises for pain relief
Ease discomfort and move better with these gentle Achilles tendon stretches and strengthening exercises recommended by Hinge Health physical therapists.
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If you’ve ever felt tightness or soreness around your heel or lower calf — whether after a run, a busy day on your feet, or getting up in the morning — it could be your Achilles tendon asking for some extra support. The Achilles is the strongest and thickest tendon in your body, connecting your calf muscles to your heel. Sometimes it can become overly tight or irritated, leading to discomfort that makes everyday activities less comfortable. This is when Achilles tendon stretches can make a big difference.
“Your Achilles can feel tense when your calves are too tight,” says Laura Plankis, PT, DPT, a physical therapist at Hinge Health. “Strengthening and improving flexibility in the muscles that attach to and support your Achilles tendon can help improve comfort.”
Incorporating gentle stretches and exercises into your routine can help ease tension, support comfortable movement, and lower your risk of issues like Achilles tendonitis. Read on to learn how to keep your Achilles tendon healthy with stretches and strengthening moves recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Christynne Helfrich, PT, DPT
Laura Plankis, PT, DPT
Causes of Achilles tendon pain and tightness
Understanding why your Achilles tendon feels tight can help you take action to get relief. Apart from stretching and strengthening surrounding muscles, you may also want to consider gradually building up to physical activity, or swapping out old footwear. Common causes of Achilles tendon pain include:
Tight calf muscles. The gastrocnemius and soleus are the two main muscles in your calf, and both connect to the Achilles tendon. “Tightness in either or both of these muscles can contribute to discomfort or tension in your Achilles,” Dr. Plankis says.
Increase in activity. Quickly ramping up any activity — from walking to cycling — can sometimes lead to Achilles tendon discomfort, especially if your body isn’t prepared for it. “Sudden changes in activity ask more of your body than it’s currently used to,” says Dr. Plankis. Giving yourself time to gradually build up helps your body adapt, making movement more comfortable and enjoyable.
Footwear. “Wearing worn-out shoes or switching to a different shoe style can trigger Achilles tendon discomfort as your feet and legs adjust to changes in support and cushioning,” Dr. Plankis says. If you notice heel or tendon pain, it may help to check if your shoes need replacing or if a new pair needs some break-in time.
7 Achilles tendon stretches
If your Achilles tendon feels tight when you run, walk, or move around, it can feel counterintuitive to exercise. You may think rest or avoiding activities is needed to help your body heal. At Hinge Health, physical therapists say that movement is medicine. You may need to make adjustments in your usual activities if they’re causing a lot of pain and discomfort, but skipping movement altogether until you feel better is not recommended. In fact, gentle, therapeutic movements can help you recover more quickly, and prevent injuries like Achilles tendonitis.
Simple stretching exercises that focus on the areas connected to your Achilles tendon — like your calf muscles, hamstrings (back of thigh muscles), and plantar fascia (connective tissue that runs along the bottom of your foot and supports your arch) — can help you find relief and keep moving comfortably. Boost flexibility in all of these key areas with these physical therapist-recommended Achilles tendon stretches.
1. Standing calf stretch
Want expert care? Check if you're covered for our free program →This stretch focuses on your biggest calf muscle, the gastrocnemius, which connects to your Achilles tendon. “Keeping these muscles flexible can help reduce tension and support more comfortable movement,” Dr. Plankis says.
How to do it:
Start by standing, facing a wall with the palms of your hands flat on the wall.
Take a good step back with your targeted leg.
Pressing your back heel down towards the floor, move your hips and front knee toward the wall. Your back leg should remain mostly straight during this stretch.
Make sure that your feet are facing straight forward as you hold this stretch.
Return your foot back to the starting position and repeat on the other leg.
2. Soleus stretch
Want expert care? Check if you're covered for our free program →This stretch focuses on the soleus muscle, which sits underneath your larger calf muscle and connects to your Achilles tendon. Releasing tension here can help your lower leg and Achilles feel more at ease.
How to do it:
Start by standing with your hands on a wall with one foot near the wall and your other foot a full step back.
Move your hips and knees toward the wall, allowing your back knee to bend while you try to keep your back heel on the floor.
Focus on bending your back knee toward the wall as you hold this position.
Return to the starting position and switch sides.
Get more information on how to do a soleus stretch here.
3. Seated plantar fascia stretch
Want expert care? Check if you're covered for our free program →If you feel discomfort in your Achilles tendon, your plantar fascia may be irritated too. Since your plantar fascia attaches to your heel — the same spot as your Achilles tendon — easing tension here can help boost foot and ankle comfort.
How to do it:
Start by sitting in a chair with one ankle resting on your opposite thigh. Your other foot should be resting flat on the floor.
Use your hand to pull your toes and the top of your foot toward your shin.
Focus on creating length along the bottom of your foot as you hold this stretch.
Repeat on the other foot.
4. Ankle mobilization
Want expert care? Check if you're covered for our free program →This exercise encourages flexibility and movement in your ankle joint. “Improving ankle mobility can help relieve tension from your Achilles tendon and make activities like climbing stairs or squatting down to pick something up feel easier,” Dr. Plankis says.
How to do it:
Start in a standing position.
Place your foot on a chair in front of you while your other foot is flat on the floor.
Slowly bend your raised knee forward, over your foot, while keeping your heel flat on the chair.
Place your hands on the back of the chair for balance as you hold this position.
Switch feet and repeat.
5. Seated hamstring stretch
Want expert care? Check if you're covered for our free program →Stretching your hamstrings helps improve flexibility throughout the back of your leg — not just at your ankle. “Supporting your Achilles tendon means looking at the muscles above and below it, not just the tendon itself,” says Dr. Plankis. This “bigger-picture approach” can improve leg mobility and comfort.
How to do it:
Sit at the edge of a chair and straighten one leg out in front of you while resting your heel on the floor.
Hinge at your hips to lean your chest toward the floor and hold.
Return to the starting position.
Repeat on the other side.
Get more information on how to do a seated hamstring stretch here.
6. Lower body nerve glide
Want expert care? Check if you're covered for our free program →Like the above hamstring stretch, this movement encourages mobility throughout your entire leg. “By gently extending your knee and then flexing your foot upward (dorsiflexion), you can gradually increase comfort and flexibility from your hip down to your ankle,” Dr. Plankis says.
How to do it:
On a yoga mat, lie on your back with your knees bent and your feet flat on the floor.
Lift one leg off the floor by moving that knee up to your chest. Loop your hands behind your thigh to hold your leg.
While holding your thigh in place, slowly straighten your knee by moving your foot toward the ceiling.
At the same time, bend your ankle by moving the top of your foot toward your head.
Focus on keeping your leg mostly straight as you hold this position.
Relax your leg back to the start.
Repeat on the other side.
7. Floor calf stretch
Want expert care? Check if you're covered for our free program →This stretch helps improve flexibility in your calf muscles without you having to get up. “It’s a great option if standing stretches feel uncomfortable or if you’re looking for a gentler way to ease tension in your lower leg,” Dr. Plankis says.
How to do it:
On a yoga mat, straighten one leg out in front of you and bend your other knee to place your foot flat on the floor.
Wrap a towel around your foot and hold the ends of the towel with your hand.
Pull the towel to stretch the top of your foot back toward your chest. Hold the stretch.
Repeat on the other side.
4 Achilles tendon strengthening exercises
Doing exercises that strengthen your two main calf muscles can make your Achilles more resilient and supported, making daily activities feel easier. These exercises can also support your recovery from Achilles tendonitis and help keep your lower legs strong.
1. Deficit calf raise
Want expert care? Check if you're covered for our free program →This exercise focuses on strengthening your calf muscles (especially the gastrocnemius) by slowly lowering your heels below the level of a step. Eccentric (lengthening) movements like this can be especially helpful for building resilience in your Achilles tendon and recovering from tendonitis.
How to do it:
Stand on a step with just the balls of your feet, allowing your heels to lower below the level of the step.
Your feet should be hip-width apart. Place one hand on a table for balance.
Push through the step to raise your heels up, lifting onto the balls of your feet.
Lower your heels down slightly below the edge of the step.
2. Deficit soleus raise
Want expert care? Check if you're covered for our free program →This movement is similar to the deficit calf raise, but it focuses on strengthening your soleus muscle, which sits deeper in your calf. “To target the soleus, you’ll want to keep a slight bend in your knees throughout the exercise,” Dr. Plankis says.
How to do it:
With one hand on a table for balance, place the front half of both feet on a step with a slight bend in your knees.
Push through your feet to raise your heels while keeping a slight bend in your knees.
Then lower your heels down to the starting position.
3. Single leg calf raise
Want expert care? Check if you're covered for our free program →Doing calf raises on one leg helps strengthen both your calf muscles, while also challenging your balance. This exercise focuses on building strength as you lift your body, supporting steadier steps during everyday activities, like walking or hiking.
How to do it:
Stand with one hand on a table or wall for balance, and your targeted foot flat on the floor with your opposite foot lifted off the floor.
Push up onto your toes to lift your heel off the floor. Focus on squeezing your calf muscles while you hold this position.
Relax your heel down to the starting position.
Repeat on the other side.
4. Seated calf raises
Want expert care? Check if you're covered for our free program →“If standing calf raises feel too challenging right now, that’s okay — this seated option is a great way to continue promoting strength and ankle mobility,” Dr. Plankis says.
How to do it:
Start by sitting in a chair with your feet flat on the floor. Your feet should line up underneath your knees.
Push evenly through your toes to lift your heels off the floor. Hold this position for a few seconds.
Relax your heels back to the floor.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
Personalizing your Achilles tendon stretches and exercises
Note: Some of these moves may feel challenging if you’re dealing with Achilles tendon or calf pain. On the other hand, if you’re doing these moves proactively to prevent pain, some may feel subtle or too easy. Working with a Hinge Health physical therapist can help make sure your exercises are the right amount of challenge for you.
How to stretch your Achilles tendon
To get the most benefit from Achilles stretches, it’s important to ease in gradually — just like you would with strength exercises. Doing both static and dynamic stretches can improve flexibility without overdoing it. Try these expert-backed tips to stretch your Achilles tendon effectively and comfortably.
Ease into stretches. “Your body responds best to a gentle, gradual approach,” Dr. Plankis says. “Begin slowly and increase the depth or range of each stretch over time, especially if you’re new to doing these types of movements.”
Shake up your stretches. Adding a variety of stretches, like all of the ones above, to your routine can help you get the most relief from a tight Achilles. “Instead of sticking with just one calf stretch, include stretches that also target your plantar fascia and hamstrings,” says Dr. Plankis. Alternating between these various stretches can support your lower body comfort and flexibility.
Do both static and dynamic movements. Each type of stretch has unique benefits, Dr. Plankis says. Static stretches, like the seated hamstring stretch, are held for a longer period to help relax tight muscles and your Achilles tendon. Dynamic stretches, such as ankle mobilization, involve gentle, repeated movements that build flexibility and prepare your body for activity.
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
M, O. (2005, June 1). The Anatomy of the Achilles Tendon. Foot and Ankle Clinics. https://pubmed.ncbi.nlm.nih.gov/15922915/
Rabusin, C. L., Menz, H. B., McClelland, J. A., Evans, A. M., Malliaras, P., Docking, S. I., Landorf, K. B., Gerrard, J. M., & Munteanu, S. E. (2020). Efficacy of heel lifts versus calf muscle eccentric exercise for mid-portion Achilles tendinopathy (HEALTHY): a randomised trial. British Journal of Sports Medicine, 55(9), 486-492. doi:10.1136/bjsports-2019-101776
Malliaras, P. (2022). Physiotherapy management of Achilles tendinopathy. Journal of Physiotherapy, 68(4), 221–237. doi:10.1016/j.jphys.2022.09.010
Chimenti, R. L., Neville, C., Houck, J., Cuddeford, T., Carreira, D., & Martin, R. L. (2024). Achilles Pain, Stiffness, and Muscle Power Deficits: Midportion Achilles Tendinopathy Revision – 2024. Journal of Orthopaedic & Sports Physical Therapy, 54(12), CPG1–CPG32. doi:10.2519/jospt.2024.0302