Wall Tendon Stretch

• Stand about 3 feet away from a wall. Place one foot against the wall at about the same height as your knee and press your heel against the wall. Keep your standing foot pointing straight toward the wall. Avoid leaning toward the wall. Keep your feet in this position for a few seconds and then switch legs.
  
  

Squat Tendon Stretch

• Squat instead of sitting several times each day. According to Healthline, this naturally stretches Achilles tendons. Sit in a full squatting position with both feet on the ground. Rising from a squat also helps exercise lower leg muscles and improve balance.
  
  

Arch Tendon Stretch

• Push the ball of your foot flat against the floor and raise your heel as far as possible. Hold this position for a few seconds and then repeat the exercise with your other foot. Alternatively, press the ball of your foot against a stair step or wall and keep the heel and sole of your foot flat against the floor.
  
  

Soleus Stretch

• Lean against a countertop with both feet on the floor, parallel to each other. Bend your knees until you are in a squatting position. Make sure your heels are still on the ground. Hold this position for 10 seconds and then straighten up. Repeat 20 times to exercise the tendons in your feet.