Effective Stretches to Relieve Achilles Tightness and Equinus

What is equinus?

Equinus occurs when the Achilles tendon is tight, causing limitation of range of motion in the ankle joint. The Achilles tendon is made up of two muscles - the gastrocnemius and soleus. In order to increase flexibility and range of motion at the ankle joint, it is important to stretch both muscles. 

What are the symptoms of equinus?

Many foot and ankle problems can be the result of equinus including Achilles tendinitis, plantar fasciitis, heel spurs, flatfoot deformity, gait abnormalities such as toe walking and pronation, and forefoot deformities such as bunions and hammertoes. 

How do I treat equinus?

The best way to treat equinus is to consistently stretch the calf, wear supportive shoe gear with inserts, and to use a night splint. This will help avoid worsening of the foot and ankle problems that can result from equinus.

Evidence-Based Stretches for Relief & Mobility

1. Standing Calf Stretch (Straight Leg)

Targets: Gastrocnemius and Achilles
How to:

• Stand facing a wall; one leg back (straight), other bent.

• Keep back heel down, lean in until a moderate stretch.

• Hold 20–30 seconds; repeat 3–5 times per leg.

• Why it works: Enhances ankle dorsiflexion and relieves Achilles strain

2. Standing Calf Stretch (Bent Knee)

Targets: Soleus (deeper calf muscle)
How to:

• Same setup as above, but bend the back knee slightly.

• Lean forward, feel lower calf stretch.

• Hold 20–30 seconds; 3–5 repetitions.

• Benefits: Addresses deeper muscular tightness affecting the Achilles

3. Toe-to-Wall Stretch

Targets: Ankle dorsiflexion & Achilles
How to:

• Stand facing wall, toe of one foot against it (higher = deeper stretch).

• Keep heel down, lean forward gradually.

• Hold 30 seconds; repeat each side 3 times.

• Why use it: Allows adjustable stretch for focused dorsiflexion without upper-body strain

4. Heel-Drop (Stair Stretch)

Targets: Gastrocnemius and Achilles
How to:

• Stand on step’s edge with only the forefoot.

• Drop heel below, hold for 20–30 seconds.

• Repeat 3–5 times per leg.

• Effect: Stretches the calf-Achilles complex gradually and effectively

5. Seated Towel (or Band) Stretch

Targets: Gastrocnemius-soleus complex
How to:

• Sit with legs extended.

• Wrap towel or band around the ball of your foot; pull toward you.

• Keep knee straight, hold 30 seconds, 2–3 reps per side.

• Why it helps: A gentle start, especially useful after rest or first thing in the morning

6. Dynamic Warm-Ups & Supplemental Supports

Context: For equinus, static stretching is key—but preparing the calf with dynamic movements (leg swings, ankle pumps) can prevent injury.

Extras: Heel lifts, night splints, or supportive orthotics might be recommended to reduce strain during stretching and daily movement.

Suggested Daily Stretch Routine

Tip: Always lean into a gentle stretch—stop if you feel pain. Consistency is key; most improvements occur over weeks

Final Thoughts

By consistently incorporating these stretches—tailored to target the calf and Achilles—you promote better ankle motion, reduce compensatory foot mechanics, and protect against long-term injury from equinus. Always progress slowly, consider footwear support or splints if needed, and seek a physical therapist or podiatric specialist if mobility doesn't improve or if pain persists. Schedule a visit with Restore Foot & Ankle Specialists to learn if a night splint is right for you. Contact our office today with Dr. Gireesh Reddy or Dr. Sirisha Pokala by calling (469) 573-3427 or by booking an appointment online.