Stretches for preventing Achilles tendon injury

Quadriceps stretch

  1. Lie on your side with one hand supporting your head.
  2. Bend back your upper leg, and grab your ankle with your hand.
  3. Stretch your leg back by bending your knee. You should feel a stretch in the front of your thigh. Hold for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times on each leg.

You can get more out of this exercise by pushing your hip forward as you bend your knee.

Picture of quadriceps stretch

Groin stretch

  1. Sit on the floor, and put the soles of your feet together. Keep your knees as close to the floor as possible and pointed outward.
  2. Grab your feet and gently pull your feet toward you, bending at the hips.
  3. Hold for at least 15 to 30 seconds. Repeat 2 to 4 times.
Picture of groin stretch

Hamstring stretch

  1. Lie on the floor. Extend your left leg out straight with your toes pointing up. If your back is uncomfortable, use a rolled washcloth or small towel for support.
  2. Bend your right knee. And gently pull your leg toward you as you straighten your knee. You should feel a gentle stretch down the back of your leg.
  3. Hold each stretch 15 to 30 seconds.
  4. Repeat 2 to 4 times for each leg.
Picture of hamstring stretch

Last Updated: January 27, 2009

Medical Review: William M. Green, MD - Emergency Medicine & Patrick J. McMahon, MD - Orthopedics

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