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The perils of Achilles injuries and how to prevent them

Posted by Eamonn Brady on

Achilles Stretches

Preventing Achilles injuries from a physiotherapist perspective



Kevin Darcy, Chartered Physiotherapist at Whelehans Pharmacy describes exercises to prevent Achilles injuries in sport and other activities from his experience working as a physiotherapist.


Achilles injuries are a common issue noticed in individuals who do not take proper care while performing physical activities. Stretching exercises can help to prevent such injuries. Here are a few stretches, recommended by physiotherapists, which can help in preventing Achilles injuries:


1) Calf stretch: Stand facing a wall, keep the heel of your affected leg firmly planted on the floor and the other leg tilted slightly forward. Lean forward towards the wall, keeping both hands on the wall, to feel the stretch in your calf muscles.


2) Hamstring stretch: Sit on the floor with your legs straight in front of you. Slowly reach forward towards your toes and feel the stretch in your hamstrings. Hold the position for 15 - 30 seconds.


3) Soleus stretch: Stand in front of a wall facing it and place your hands on it. Keep one leg forward and the other backward. Push your back heel towards the floor till you can feel the stretch in the calf muscles.


4) Quadriceps stretch: Stand straight, keeping your legs at least hip-width apart. Bend your knee and lift your heel behind your body towards the buttock muscles. Use your hand to grab your ankle and pull it towards your buttocks for a deeper stretch.


5) ITB stretch: Stand with a wide stance and lean over one side to feel the stretch in the outer thigh and hip region. You can hold onto a chair or wall for balance.


It is important to remember to hold each stretch for at least 15-30 seconds on each side. Stretching before and after exercise can help reduce the risk of Achilles injuries. Additionally, it is important to gradually increase the intensity and duration of physical activity to avoid putting unnecessary strain on your Achilles tendon. If you experience pain or discomfort, consult a physiotherapist before continuing any exercises.


 1st Contact Physio

 1st Contact Physio with Chartered Physiotherapist, Kevin D’Arcy. MISCP. Located in the private consultation suite, upstairs at Whelehans Pharmacy, 38 Pearse St, Mullingar


1st Contact Physio services include sports injuries, spinal injuries, back pain management, neck, and shoulder pain, post operative physiotherapy, sports rehabilitation, orthotics, and sports massage. Physiotherapy is €60 for initial session and €50 for follow up sessions, Kevin offers reduced physiotherapy rates for Medical Card holders, children, and sports clubs. Book your appointment on the Whelehans website or Call Kevin on 0873813473 or Email


Thanks to Physiotherapist Kevin Darcy for the information for this article




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