Tightness in the Achilles Tendon

Heel pain may disrupt your walking and ability to get from one place to another. Heel pain is generally the cause of dysfunction of the Achilles tendon. When the Achilles tendon is too tight, it does not work properly and can cause significant heel pain. Treat your heel pain in Knoxville, TN with Dr. Timothy Gardner at The Family Foot and Ankle Clinic.  

What is the Achilles Tendon?

The Achilles tendon is located on the back of your ankle. It is the name for the thick band of connective tissue that connects the calf muscles to the calcaneus, the heel bone. The Achilles tendon bears the load of the entire weight of your body during walking and running. The calf muscle, which the Achilles tendon connects to at the bottom of the muscle near the heel, lifts the body up during the walking cycle. Pointing your toes forward is the job of the calf muscles. When your foot is planted on the ground, instead of the toes moving, the body lifts up.  

Tightness in the Achilles Tendon

If the Achilles tendon is not stretched properly, it can become too tight and cause heel pain. Dr. Timothy Gardner in Knoxville, TN sees heel pain frequently. Stretching out the calf/Achilles tendon can help with a lot of problems and prevent conditions from worsening and disrupting your walking even more. Stretching the calf muscles and Achilles tendon is often the first line of defense when dealing with heel pain. Doing this frequently helps with heel pain and will lessen the chances of tightness in the Achilles progressing to a worse outcome such as a tear or rupture of the Achilles, which may end up requiring "surgery".

Achilles Tendon Stretching Techniques

  1. Straighten your leg out in front of you. Wrap a towel or belt around the top of your foot and pull back without allowing your knee to raise. You should feel a stretch in your calf. Hold the stretch for 20 to 30 seconds.
  2. Place your hands on the wall. Position your legs one in front of the other, with the painful heel in the back. Your legs should be hip-width apart. Lean into the wall, while maintaining a straight leg in the back and your heel on the ground. Lean forward until you feel a stretch in the calf and hold that position for 20 to 30 seconds.
  3. Stand on a step, making sure that you are holding onto something for stability. Lower your painful heel off of the step while maintaining a straight leg. You should feel this stretch on the back of your ankle. Hold for 20 to 30 seconds.

Heel pain should be addressed right away to prevent it from worsening. Treat your heel pain in Knoxville, TN with Dr. Gardner at the Family Foot and Ankle Clinic by calling (865) 218-7474.

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