Stretches for preventing Achilles tendon injury

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.
4. Repeat on the other side.

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

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 yourself forward, bending at the hips.

1. Sit on the floor with your right leg extended out straight, the knee slightly bent, and the toes pointing toward you.
2. Bend your left leg so that your left foot is next to the inside of your right thigh.
3. Lean forward from the hips, and reach for your right ankle. Do not try to touch your forehead to your knee.
4. Switch legs.

1. Lie on your back next to a doorway. One leg will extend through the doorway. Place the leg you are stretching against the wall next to the doorway with the knee slightly bent. You will be looking up at your foot touching the wall.
2. Slowly straighten your knee.
3. Hold this position for 10 to 30 seconds, then relax the knee.
4. Repeat 5 times.