The Achilles tendon is one of the strongest structures in the body, but when it becomes irritated or overloaded, the pain can impact every step you take. Whether you’re active, on your feet all day, or recovering from an old injury, knowing which Achilles tendon exercises to avoid and which movements actually help is the key to healing.
Many people unknowingly perform stretches or workouts that place too much tension on the tendon. This can slow recovery and lead to chronic irritation. In this blog, we’ll talk about the exercises to prevent Achilles tendonitis, teach you the best stretches for Achilles tendonitis, and help you understand how to protect your tendon with safe, effective movement.
Understanding Achilles Tendonitis
Achilles tendonitis occurs when the tendon that connects your calf muscles to your heel becomes inflamed. This condition often develops from:
- Overuse during running, jumping, or sports
- Poor ankle mobility
- Tight calf muscles
- Sudden increases in activity
- Improper footwear
- Walking or exercising on hard surfaces
5 Achilles Tendon Exercises to Avoid
Before jumping into the helpful stretches, it’s important to understand the Achilles tendon exercises to avoid so you don’t worsen the condition.
These five exercises commonly irritate or overload the tendon:
1. Full-Depth Squats With Heels Raised
Many people lift their heels unknowingly when squatting. This shifts weight forward and increases strain on the Achilles tendon. Deep squats can be helpful in some cases, but if you have tendonitis, heel elevation adds unnecessary tension.
Why avoid it: It forces the tendon into a stretched, overloaded position during a heavy movement.
2. Box Jumps and High-Impact Plyometrics
Plyometric workouts are excellent for power training, but they are not ideal during an Achilles flare-up. Jumping and landing repeatedly increases shock to the tendon.
Why avoid it: The repetitive impact can worsen micro-tears and prolong inflammation.
3. Uphill Running or Stair Sprints
Incline running forces your calf muscles to contract harder, which directly pulls on the Achilles tendon. This is one of the most common triggers of Achilles tendonitis.
Why avoid it: The tendon is already irritated, and incline activity adds unnecessary load.
4. Calf Raises With Heavy Weight
Calf raises can be beneficial, but many people load them too heavily or perform them too quickly. This can irritate the tendon instead of strengthening it.
Why avoid it: Sudden or excessive load can deepen inflammation instead of improving strength.
5. Downward Dog (Improperly Performed)
This popular yoga pose can overstretch the Achilles tendon if your calves are tight or if you push your heels down too aggressively.
Why avoid it: Overstretching is just as harmful as overloading. It can create more irritation in the tendon.
When You Should Avoid Exercise Completely
If you experience sharp pain, swelling, or stiffness that worsens through the day, rest is essential. Continuing to exercise on a severely inflamed tendon can lead to partial tearing.
The Best Stretches for Achilles Tendonitis
Now that you know what to avoid, let’s focus on the best stretches for Achilles tendonitis that help reduce pain, restore mobility, and support healing.
These stretches are gentle yet effective, and they can be done daily.
1. Standing Calf Stretch (Gastrocnemius Stretch)
This is one of the best calf and Achilles stretches for relieving tension.
How to do it:
- Stand facing a wall.
- Step one foot back.
- Keep the back leg straight and press your heel into the floor.
- Lean forward gently until you feel a stretch in your upper calf.
- Hold 20–30 seconds and repeat 2–3 times per side.
Why it works: Relieves tightness in the gastrocnemius muscle, reducing pull on the Achilles tendon.
2. Bent-Knee Calf Stretch (Soleus Stretch)
This stretch targets the deeper calf muscle that also affects the Achilles tendon.
How to do it:
- Stand facing a wall.
- Step one foot back.
- Bend both knees slightly.
- Lean forward and keep your back heel down.
- Hold for 30 seconds and repeat.
Why it works: Releases the soleus muscle, which often contributes to chronic tendon tightness.
3. Seated Towel Stretch
A simple but powerful stretch to start your morning.
How to do it:
- Sit with your leg extended.
- Loop a towel around your foot.
- Pull gently toward you until you feel a stretch in your calf and Achilles.
- Hold 20–30 seconds.
Why it works: Helps maintain flexibility without weight-bearing stress.
4. Wall Heel Drop Stretch (Modified)
This is often used in rehabilitation programs because it gently loads the tendon in a controlled way.
How to do it:
- Stand on a step with your heels hanging off.
- Hold onto a wall or railing.
- Slowly lower your heels down until you feel a stretch.
- Stop if you feel sharp pain.
Why it works: Encourages healthy tendon remodeling when performed correctly.
5. Toe-to-Wall Stretch
Targets the Achilles tendon with a slight forward lean.
How to do it:
- Stand very close to a wall.
- Place the ball of your foot against the wall.
- Lean forward gently.
- Hold for 15–20 seconds.
Why it works: Provides a deep, isolated stretch for the Achilles without stressing the knee or hips.
The Best Stretches to Prevent Achilles Tendonitis
If you want to stop the condition from returning, consistency is key. The following stretches to prevent Achilles tendonitis can be done 3–4 times a week:
- Standing calf stretch
- Soleus stretch
- Towel stretch
- Light ankle mobility exercises
- Gentle heel drops
Exercises to Prevent Achilles Tendonitis
Strengthening is just as important as stretching. Once your pain improves, add light strengthening exercises like:
- Controlled calf raises
- Eccentric heel drops
- Resistance band ankle work
- Balance and stability training
When to See a Chiropractor
If your Achilles pain lasts more than one week, or if walking becomes uncomfortable, chiropractic care can help by:
- Soft-tissue therapy
- Adjustments
- Muscle balancing techniques
- Corrective exercise plans
- Foot and ankle alignment support
Final Thoughts
Your Achilles tendon plays a major role in every step, stride, and stretch. When it becomes irritated, even simple activities can feel challenging. Avoiding the wrong movements and using the right stretches can go a long way in helping the tendon heal naturally and safely.
If you’ve been dealing with ongoing pain or stiffness, At Active Chiropractic & Laser Center in Tustin, our team is ready to support your recovery. We take a complete, whole-body approach to easing tendon stress, improving mobility, and helping you move with greater comfort. Book an appointment today so our team can help you walk freely without any pain.
