Good heel cord (Achilles tendon) flexibility can help prevent injury. An excellent tool to stretch your heel cords is an incline box (see dimensions below). Position your feet on the box so that when you lean forward, your heels stay down and you feel a GENTLE stretch in your calf muscles. Hold this position for 30 seconds. DO NOT BOUNCE. Lean back to release the stretch. You should do five stretches at least three times per day. Stretching should not be painful because you want your muscles to relax and lengthen, thereby increasing flexibility. These stretches are easy and can be done at home, work, or school to help avoid injury.

Teri Mingee, P.T.
Columbus, Georgia