According to the Our Health Network, there are more than 250,000 significant Achilles tendon injuries in the U.S. per year. A torn or ruptured Achilles tendon can render an individual immobile for up to 10 weeks. But the aches and pains leading up to the tendon injury, those commonly associated with tendonitis, can easily be remedied.

Acknowledging and treating the pain that results from overworked or stiff tendons can prevent future, more serious, tendon injuries. These simple exercises can all be done at home with help from items you more than likely already have such as a towel or a chair.

Tendonitis relief - foot and calf stretches

Source: Summit Medical Group

Frozen Juice Can Roll

Sit with your feet on the ground, hip-width apart. Place a frozen juice can under your foot and roll the can back and forth from your heel to mid-arch. Repeat these movements for three to five minutes on both feet. This stretch can be applied to any tendon injury. Just roll the cold can over the affected areas in order to soothe the muscles and reduce swelling.

Towel Stretch

Sit on a hard surface, so that your back is supported, and stretch your legs out in front of you. While holding the towel at both ends, loop the towel around your toes and the ball of your foot. While keeping your legs straight, gently pull the ends of the towel so that your toes and the ball of your foot are pulled towards you. Hold this position for 15 to 30 seconds and then release. Repeat these movements three times on both feet.

Standing Calf Stretch

Stand facing a wall with your hands outstretched and leaning on the wall at about eye level. Keep your injured leg back with your heel on the floor. Keep the other leg in front of you and bent at the knee. Gently lean closer to the wall until you feel a stretch in the back of your calf muscle. Hold for 15 to 30 seconds, then slowly return to the starting position. Repeat this movement three times.

Toe Flex

Sit on a chair and place one leg over the other so that you can easily hold your heel with one hand. Hold and pull up on your toes with the other hand. Hold for ten seconds then slowly release and your toes. Perform these movements 10 times for each foot.

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