How can I make my Achilles tendon more flexible?

Toe stretch

1. Sit in a chair and extend your affected leg so that your heel is on the floor.
2. With your hand, reach down and pull your big toe up and back (toward your ankle and away from the floor).
3. Hold the position for at least 15 to 30 seconds.
4. Repeat 2 to 4 times a session, up to 5 sessions a day.

Can you increase the length of your Achilles tendon?

Achilles tendon lengthening is surgery to stretch the Achilles tendon so you can point your foot up. The Achilles tendon connects your calf muscle to your heel bone. If the tendon becomes too tight, you will only be able to point your foot down.

Can you lengthen your Achilles tendon without surgery?

Prolonged stretches are most effective when stretching tendons. Their consistency is more like leather than rubber bands. Calf muscles can be manually massaged to address tight areas or trigger points. Neurological conditions that lead to this condition can be treated without surgery in many instances.

Why are my Achilles so tight when I wake up?

As the tendon becomes overloaded it often becomes thicker in the middle of the tendon just above (approx 5 cm above) where the Achilles tendon inserts in to the heel bone. It will feel tight and sore first thing in the morning or when starting exercise.

How do you loosen a tight Achilles?

Toe stretch

1. Sit in a chair, and extend your affected leg so that your heel is on the floor.
2. With your hand, reach down and pull your big toe up and back. Pull toward your ankle and away from the floor.
3. Hold the position for at least 15 to 30 seconds.
4. Repeat 2 to 4 times a session, several times a day.

Can you fix a short Achilles tendon?

Achilles tendon lengthening (ATL) is a surgical procedure that aims to stretch the Achilles tendon to allow a person to walk flat-footed without a bend in the knee, or to bring relief to chronic pain. This procedure elongates a contracted Achilles tendon by making small cuts on the tendons at the back of the ankle.

How do you loosen tight tendons in feet?

To do this exercise:

1. Sit up straight in a chair, with the feet flat on the floor.
2. Place the left foot on the right thigh.
3. Pull the toes up toward the ankle. There should be a stretching feeling along the bottom of the foot and heel cord.
4. Hold for 10 seconds.
5. Repeat this exercise 10 times on each foot.

Should you massage Achilles tendonitis?

Conclusion: Pressure massage is a useful treatment for Achilles tendinopathy. Compared with eccentric exercise treatment, pressure massage gives similar results. Combining the treatments did not improve the outcome.

Why are my tendons so tight?

When contracture happens to a tendon sheath, it can pull a tendon and muscle tight. Contracture of tendon sheath is most common in the tendons of the wrist, hands, and feet. It often happens after a tendon-related injury in which a tendon sheath stays irritated for too long or heals incorrectly.

Can stretching make Achilles tendonitis worse?

The more severe the tendinopathy, the less likely stretching would help. In fact, stretching results in further compression of the tendon at the irritation point, which actually worsens the pain. For more information on exercises that help improve an insertional tendinopathy see our blog on Achilles Tendinopathy.