From the Guidelines
To relieve tightness in the top of the foot and Achilles tendon, perform stretches daily, holding each stretch for 10-30 seconds, with a frequency of 2-3 times a week, as recommended by the 2018 EULAR recommendations for physical activity in people with inflammatory arthritis and osteoarthritis 1.
Recommended Stretches
- For the top of the foot: sit in a chair, cross one leg over the other, and gently pull your toes downward until you feel a stretch across the top of your foot.
- For the Achilles tendon: stand facing a wall with one foot forward and one back, keeping both heels on the ground, and lean forward until you feel a stretch in the back leg's calf and Achilles.
- Another effective stretch involves standing on the edge of a step with your heels hanging off, slowly lowering your heels below the step level.
Key Considerations
- Perform stretches when your muscles are warm, such as after a warm shower or light activity, to improve effectiveness and reduce injury risk.
- Consistency is key—stretching twice daily will gradually improve flexibility and reduce tightness.
- If pain persists or worsens with stretching, consult a healthcare provider as it could indicate a more serious condition requiring professional treatment.
Additional Recommendations
- Rest and avoid activities that worsen pain, as recommended by the American Family Physician 1.
- Consider using orthotics, such as shoe orthotics, to correct overpronation or pes planus problems, as recommended by the American College of Foot and Ankle Surgeons 1.
From the Research
Stretches for Tightness in Top of Foot and Achilles Tendon
- The study 2 found that eccentric exercise was not superior to stretching for pain or quality of life in patients with Achilles tendinopathy.
- There is low level evidence that stretching may be as effective as eccentric exercise for reducing pain and improving quality of life in patients with Achilles tendinopathy 2.
- The study 2 did not specifically investigate stretches for tightness in the top of the foot, but it did examine the effectiveness of various interventions for Achilles tendinopathy, including exercise and orthoses.
- The authors of the study 2 conditionally recommend exercise for improving pain and function in mid-portion Achilles tendinopathy, but do not specify particular stretches or exercises for tightness in the top of the foot.
- It is worth noting that the study 2 found that a combined exercise protocol was not superior to a lower dosage protocol for improving functional performance, suggesting that simpler exercises or stretches may be just as effective as more complex ones.