Exercises to Stretch Tight Heel Cords

Your heel cords, also known as the Achilles tendons, are important for movement and require flexibility. However, the area that connects your lower legs to your heels can tighten with sports play, physical activity or wearing high heels. You'll know if your heel cords are tight because you'll experience discomfort. With a few stretches, however, you'll be back to your usual activity level.

  1. Guidelines

    • Warm up your lower legs before you begin your flexibility workout. Spend five to 10 minutes doing exercises that use your legs, such as walking, stair climbing, cycling, dancing or marching in place. The warm-up allows for a deeper stretch to increase your heel cord flexibility. You'll also reduce the risk of injury to your heel cords, as stretching an area that isn't warm can result in a pulled muscle.

    Wall Stretch

    • The wall stretch is a standing stretch you can do wherever you have a clear wall or counter to hold. You face the wall and stand approximately an arm's length from it. Slide your right foot behind your left until you feel the stretch in your heel, and keep your heel on the floor. Your hands are on the wall and you lean forward slightly to deepen the stretch. Maintain this position for 15 to 30 seconds and then repeat the stretch on your left leg.

    Bent-Knee Stretch

    • The bent-knee stretch takes over from the wall stretch. You stand with your hands on the wall and your right foot on the floor slightly farther from the wall than your left foot. Your feet remain hip-distance apart. Slowly bend your right knee as you deepen the stretch on your right heel cord. Breathe normally as you maintain the stretch for 15 to 30 seconds and then repeat on your left leg.

    Towel Stretch

    • The towel stretch is a seated stretch you can do on the floor or on your bed. You sit with both legs straight in front of you. The middle of a towel is placed under the ball of your right foot; hold one end in each hand. Pull on the towel to bring your toes toward your shin until you feel the stretch in your heel. As you breathe normally, hold the stretch for 15 to 30 seconds. Repeat on your left leg.

    Standing Pike

    • The standing pike stretch is also known as Downward Facing Dog pose in yoga. This is an inverted body position in which your hands and feet are on the floor. Place your hands approximately 3 feet in front of your feet. Your arms and legs should be straight and your hips arched upward. Your heels should press toward the floor until you feel the stretch in your heel cords. If you need more of a stretch, walk your hands farther from your feet. Relax your neck so the top of your head points down toward the floor as you breathe and hold the stretch for 15 to 30 seconds.