From the Guidelines
To alleviate tightness in the top of the foot and Achilles tendon, it is crucial to perform targeted stretches, such as the towel stretch and wall stretch, 2-3 times a week, holding each stretch for 15-30 seconds, as recommended by the American Heart Association 1. When addressing tightness in these areas, it's essential to consider the multifactorial etiology, including improper technique, anatomic misalignment, and uneven training surfaces, as highlighted in the context of Achilles tendinopathy 1. For the top of the foot, one can sit in a chair, cross one leg over the other, and gently pull the toes downward until a stretch is felt across the top of the foot. For the Achilles tendon, standing with one foot forward and one back, keeping both heels on the ground, and leaning forward until a stretch is felt in the back leg's calf and Achilles can be effective. Another beneficial stretch is the towel stretch, where, while seated with legs extended, a towel is looped around the foot, and the toes are gently pulled toward the body. These stretches should be performed, especially after warming up or a hot shower, to enhance flexibility and blood flow, as suggested by the principles of treating Achilles tendinopathy with eccentric strength training and addressing anatomic misalignments 1. If pain persists or worsens, consulting a healthcare provider is advisable, as it could indicate a more serious condition. Key points to consider include:
- Stretching the major muscle or tendon groups 2-3 times a week 1
- Holding each stretch for 15-30 seconds 1
- Performing 2-4 repetitions per stretch 1
- Focusing on static stretching to improve flexibility and reduce tightness in the top of the foot and Achilles tendon.
From the Research
Stretches for Tightness in Top of Foot and Achilles Tendon
- The top of the foot and Achilles tendon can be stretched through various exercises, including eccentric exercises, isometric calf muscle exercises, and ankle movements 2, 3, 4.
- Eccentric exercises, such as calf raises and heel drops, have been shown to be effective in reducing pain and improving function in individuals with Achilles tendinopathy 2, 5.
- Isometric calf muscle exercises, such as isometric plantarflexion, have been found to immediately reduce Achilles tendon pain during a loading task 3.
- Ankle movements, such as seated heel raises and forward single-leg hops, can also be used to incrementally load the Achilles tendon and promote stretching and strengthening 4.
Orthotic Devices and Splinting
- Orthotic devices, such as foot orthoses and ankle joint dorsiflexion night splints, have been recommended for the treatment of Achilles tendinopathy, but the evidence for their effectiveness is limited 6, 2.
- Splinting, including the use of night splints, has not been shown to be beneficial in addition to eccentric exercise programs 2, 5.
Exercise Progression
- Exercise progression is important for incrementally loading the Achilles tendon and promoting stretching and strengthening 4.
- A set of exercises, including isolated ankle movements and multijoint movements, can be used to incrementally increase Achilles tendon loading based on the magnitude, duration, and rate of tendon loading 4.