Achilles Tendonitis Stretches: 7 Moves for Relief

Achilles tendonitis is that nagging pain and stiffness in the cord at the back of your ankle — worst first thing in the morning or at the start of a run, sometimes easing as you warm up. It usually shows up when you ramp activity too fast, and tight calves are almost always part of the story, since they pull directly on the tendon with every step.

Here's the key thing most people get wrong: the Achilles responds less to passive stretching alone and more to gradual loading — controlled strengthening that rebuilds the tendon's tolerance. So the plan below pairs gentle calf stretches to restore flexibility with the eccentric heel-drop work that physical therapists rely on. Go gently, expect mild discomfort rather than sharp pain, and build up slowly.

1. Gentle standing calf stretch (straight knee)

Stand facing a wall, step one foot back with the leg straight and heel down, and lean in until you feel an easy stretch through the upper calf. Hold 30 seconds. Keep it gentle — with a cranky Achilles you want a mild stretch, not a forceful one.

2. Bent-knee calf stretch (soleus)

Same position, back knee bent, heel down. This reaches the deeper soleus and the lower part of the calf closer to the Achilles. Both the straight- and bent-knee versions matter, because a tight calf keeps tension on the tendon all day.

3. Controlled slant-board stretch

A slant board gives you a steady, controlled calf stretch without wobbling or overreaching — which is exactly what an irritated tendon needs. Stand on the incline with a gentle heel drop and hold for a minute or two. The fixed angle lets you keep the stretch mild and consistent instead of accidentally forcing it.

4. Foot-rocker stretch

A foot rocker lets you work one side at a time and control the depth precisely by how far you rock forward — useful when only one Achilles is sore. Ease in, keep the heel down, and back off the moment it turns sharp.

5. Eccentric heel drops (the important one)

This is the move that does the real rehabilitative work. Stand on a step with the balls of your feet on the edge, heels hanging off. Rise up onto your toes using both feet, then shift your weight to the sore leg and slowly lower that heel below the level of the step over a count of three or four. Use the good leg to push back up so you're only loading the injured side on the way down. Do a set with the knee straight, then a set with it slightly bent.

The slow lowering — the eccentric part — is what stimulates the tendon to remodel and get stronger. Start with what feels easy and add reps gradually over weeks. Because dosing this correctly matters with an injured tendon, it's worth having a physical therapist set your specific starting volume and progression.

6. Morning towel stretch

Stiffness is often worst before your first steps. Before you get out of bed, loop a towel around the ball of your foot, keep the knee straight, and gently draw the foot toward you. A minute here takes the edge off that painful first walk to the bathroom.

7. Foam-roll the calves

Loosening the calf muscles takes tension off the tendon they attach to. Roll a foam roller slowly along each calf, pausing on tight spots — but stay on the muscle and roll over the tendon itself lightly at most, never grinding into a painful Achilles. For the full routine, see our calf stretch guide.

How to progress

Consistency and patience win with tendons — they heal slowly, on the order of weeks to months, not days. Do the stretches and heel drops most days, keep the intensity mild, and back off if pain climbs during or the morning after. A little discomfort during the exercises is normal and usually fine; sharp or worsening pain is your signal to ease up. Because tight calves and heel pain travel together, our plantar fasciitis guide pairs well with this routine.

When to see a professional

Get medical help right away if you felt or heard a sudden pop or snap at the back of your ankle, can't push off or rise onto your toes, or have severe pain and swelling — these can signal an Achilles tear, which needs prompt care. Short of that, if the pain is significant, isn't improving after a few weeks of careful loading, or keeps coming back, see a physical therapist. They'll confirm what's going on and build a loading program matched to your tendon.

The right tools make Achilles rehab steadier and safer. Our slant board and foot rocker give you the controlled, consistent calf and heel stretch a healing tendon needs. Shop muscle recovery tools →