Exercises for Stretching Leg Tendons

Tendons are thick bands of connective tissue that attach muscles to bone. Stretching is commonplace, but most people fail to stretch their tendons during their warm-up, cool-down or stretching routines. Keeping your tendons flexible will assist your muscle function through a full range of movement, leading to enhanced sports performance and reduced risk of injury.

  1. Achilles Tendon Stretch Using A Wall

    • Stand facing a solid wall with your feet shoulder-width apart, about arms-length away. Keep one foot flat on the floor and raise the other, placing the ball of the foot on the wall, between 1 and 2 feet from the ground. Push your heel toward the wall gently, as if you were trying to place your foot flat against the wall. Try to keep your hips locked; resist the inclination to sink into the standing leg. Hold for 10 to 20 seconds and repeat on the opposing leg.

    Achilles Tendon Squat Stretch

    • Stand with your feet shoulder-width apart. Keep your arms by your sides or hold them horizontally in front of you for balance. Bend at the knees, keeping your torso in an upright position, and slowly lower your bottom to the floor. The key to stretching the Achilles tendon is to distribute your weight evenly through your feet; do not lean forward onto your toes. Do not lower past the point of discomfort. As your flexibility progresses, you will eventually be able to touch your bottom on your heels. Hold for 10 seconds before standing up straight.

      This exercise requires some strength in the hamstrings, quadraceps and glutes. It should not be performed by anyone suffering from knee problems.

    Stretching The Tensor Fasciae Latae (Outer Knee Tendons)

    • Stand upright with feet pointing forward. Cross your right leg behind your left leg so your feet are touching. Keeping your right leg fully extended, lean your upper body over to the left, keeping your torso straight and hips locked. Hold for 15 to 20 seconds and repeat on the other leg.

    Hamstring/Knee Stretch

    • Stand upright facing a chair. Place one foot on the chair in front of you, keeping both legs fully extended but not locked at the knee. Make sure the chair is no higher than your hips. Lean your upper body forward toward the raised leg, bending at the hips. Lower until you feel the stretch along your hamstring and underside of your knee. Hold for 10 to 20 seconds and repeat on the opposite leg.