Hi. I'm Natalie. Today, Veritas Health is going to show you a runner stretch to help treat Achilles tendonitis. Pain in the calf or in the back of the heel can mean you have Achilles tendonitis. This stretching exercise can help minimize stress on the Achilles tendon and help reduce your symptoms.

To perform this, come over to a wall and place your hands at about shoulder height. Place one leg in front with a little bit of bend in the knee, and then take the leg you want to stretch and put it behind you. You should aim to keep your heel on the ground the whole time as you shift your weight forward until you feel a gentle stretch through the back of your calf or the Achilles tendon. Hold this stretch for 30 seconds.

If you have any pain or if your symptoms worsen during this stretch, please stop and consult with your medical provider.

I recommend using a timer while stretching, because 30 seconds is longer than it feels.

After 30 seconds, you can switch to the other side. Aim to keep your heel on the ground and try to feel a gentle stretch through the calf and Achilles region.

Work your way up performing three sets of this 30 second stretch. To learn more about Achilles tendonitis, be sure to visit us at Sports Health, and subscribe to our channel for more videos like this. Thank you for watching.

Dr. Natalie Ullrich is a physical therapist specializing in orthopedic and sports medicine at Plymouth Physical Therapy Specialists. She is passionate about treating each individual as a whole.