Achilles tendonitis is an injury that afflicts many athletes, especially those involved in running, cutting and jumping actions. Until recently, the reason given for tendonitis was overuse of the calf muscles and the associated Achilles tendon. Now, some doctors blame it on tight gastrocnemius and soleus (calf) muscles that increase stress on the Achilles tendon
But, what are tight calf muscles? If truly tight, we should see a pointed toe (foot extended) positioning of the foot. This occurs from assuming an extended foot position for long periods in which the Achilles tendon and calf muscles are kept shortened, as for example in people who wear high heeled shoes all day.
To check if you have a tight Achilles tendon and/or calf muscles, assume a seated position with your bare feet flat on the floor, your shin vertical and thigh horizontal (level). This is the normal, anatomical positioning of the foot. With your foot on the floor raise the toe (ball) part of the foot as high as possible. It should rise up approximately 10-30 degrees. Then hold your leg up off the floor and point your toes. If you go through about 45-60 degrees, you fall within a normal range of motion (ROM) for the ankle joint. Most volleyball players (especially if you play on the beach) have a slightly greater ROM in extension and flexion for more effective jumping, cutting and lunging.
If tightness is not the cause of Achilles tendonitis, then you should look to how much strength and elasticity the tendon-muscle complex has. Not only should you have ample strength in these structures, but they should be resilient. This is where doing calf raises in an explosive or plyometric manner and simple jump exercises can play an important role in enhancing your abilities and lowering your chances of injury.
To both stretch and strengthen the Achilles tendon/muscle complex do the explosive heel raise. Assume the standard position on a standing calf raise machine and then lower the heels at a moderate speed. As you feel a strong stretch of the Achilles tendon and calf muscle, quickly switch directions and rise up as high as possible. Hold for a count of 2 and then repeat. Do up to 10 reps for one or more sets as you become comfortable with this exercise. Understand that more static stretching of the Achilles tendon and calf muscles does not make these structures stronger or more resilient; they become weaker and less elastic, making you even more susceptible to injury. Instead you should do active stretches in which the muscles are engaged in the full ROM.