Achilles tendinitis is a common condition that causes pain and stiffness in the back of the ankle. Whether you're recovering from an injury or looking to prevent one, strengthening and stretching exercises can help improve mobility and reduce discomfort. In this guide, we’ll go over eight exercises that can support Achilles tendon health.

Resistance bands provide gentle resistance to strengthen the muscles supporting the Achilles tendon. You can use a band with handles, a looped band, or any resistance band you have available.

How to Perform:

1. Sit in a comfortable position with your injured foot supported.

2. Wrap the resistance band around your foot and hold the ends in your hands.

3. Move your foot outward, away from the midline of your body, against the resistance.

4. Pause briefly, then slowly return to the starting position.

Repetitions: 10–15 per side

How to Perform:

1. Hold the resistance band with your foot wrapped inside.

2. Move your foot inward toward the midline of your body against the resistance.

3. Pause, then return to the starting position.

Repetitions: 10–15 per side

How to Perform:

1. Secure the resistance band under your foot and hold the other end with your opposite foot.

2. Pull your toes back toward your leg against the resistance.

3. Slowly return to the starting position.

Repetitions: 10–15 per side

Strong calf muscles are essential for supporting the Achilles tendon. These next exercises focus on building calf strength and endurance.

How to Perform:

1. Stand on a step with your heels hanging off the edge.

2. Rise onto your toes using your injured foot.

3. Slowly lower your heel until it’s parallel with the ground.

4. If needed, use both feet to push up, then lower with one foot.

Repetitions: 10–12 per side

How to Perform:

1. Similar to the straight knee heel drop but with a slight bend in the affected leg.

2. Lift onto your toes, then slowly lower down.

3. Use both feet to push up if necessary.

Repetitions: 10–12 per side

Tight calf muscles can contribute to Achilles tendon issues. These stretches will help maintain flexibility and reduce strain on the tendon.

How to Perform:

1. Stand facing a wall with your hands against it.

2. Step one foot back, keeping the affected leg straight.

3. Bend your front knee and press your back heel toward the floor.

4. Hold for 20–30 seconds.

Repetitions: 2–3 per side

How to Perform:

1. Stand with your affected leg forward.

2. Keep your front leg straight while slightly bending your back knee.

3. Lean forward, using the wall or another surface for support.

4. Pick up your front toes and pull them back for an extra stretch.

5. Hold for 20–30 seconds.

Repetitions: 2–3 per side

These eight exercises help strengthen and stretch the Achilles tendon, reducing pain and preventing future injuries. If you’re experiencing persistent pain, consult a healthcare professional for guidance.