By Dr Tony Setiobudi BMedSci, MBBS, MRCS, MMed (Ortho), FRCS (Ortho)

Achilles Tendonitis Stretching

Achilles tendon stretches which would help you ease the painful symptoms of Achilles tendonitis and heal your affected Achilles tendon in an active manner while practicing the stretches regularly.

The Achilles tendon is a thick tendon located in the back of the leg. It stretches from the bones of your heel to your calf muscles. The Achilles tendon is the strongest tendon in the body and allows people to push off while walking, running, and jumping. Therefore, the strength and flexibility of this tendon are important.

It’s common for this tendon to get injured. If you overstretch the Achilles tendon, it can tear (rapture) completely or just partially.


Tendonitis is when a tendon swells (becomes inflamed) after a tendon injury. Hence it may occur due to overuse or damage to the Achilles tendon. It causes pain down the back of your leg and around the heel. There are 2 main types of tendonitis:

Small tears in the middle fibers of your tendon start to break it down.

This damage occurs in the spot where your tendon meets your heel bone.

 Tendon Rupture

Tendon rupture occurs when tendon fibres are completely or partially torn. Most people experience a popping or snapping sound when the injury occurs. You may feel pain and/or swelling near the heel afterward and an inability to bend the foot downward or ‘push off’ the injured leg when walking. You should get immediate medical treatment if you experience this.

Benefit of Achilles Tendonitis Stretching

Proper stretching of the lower leg is the most basic way to prevent Achilles tendon strains or tears. With strengthening exercise, you can regain strength and protect yourself from another injury. Below exercise can help to strengthen the calf muscles and reduce stress on the Achilles tendon.



Dr Tony Setiobudi is an Orthopaedic & Spine Surgeon at Mount Elizabeth Hospital (Orchard), Singapore. He treats bone, joint, muscle and ligament problems in adults and children. He has a special interest in nerve compression and spine problems such as back & neck pain, scoliosis, kyphosis, spine tumor & infection, spinal cord injury, osteoporosis fracture, spinal stenosis and slipped disc.