07/11/2025
Dr. Timothy Badwey shares a helpful video from Emerge Ortho that can help reduce Achilles pain. He also suggests the following Stair Stretch Exercise:
1. Wearing a pair of athletic shoes, stand on the bottom stair in your home and hold on to something solid, like a handrail.
2. Place half of your foot on the step.
3. Keeping both legs straight, slowly let your heels hang down off the stairs until you feel a stretch in the back of your calf and/or Achilles.
4. Hold this position for ten seconds (be sure not to "bounce" on the stairs, or raise up on your toes).
5. After ten seconds, take a rest on the stairs for 10 seconds.
6. Then continue with another repetition.
7. It is best to ease into this stretching exercise, so you do not pull or strain a calf muscle.
8. This exercise may be more comfortable after a warm bath or shower because your muscles will be relaxed.
đ©șLearn more about Dr. Badwey:
https://kcorthoalliance.com/timothy-badwey-md/
Learn more: https://kcorthoalliance.com/foot-ankle/
đ„https://youtu.be/8G7Ktur20Eo?si=SJs7EzegZmjAHnvG
Dr. Timothy Badwey has practiced as an orthopedic surgeon in Kansas City since 1993 and specializes in foot & ankle surgery.