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Achilles Tendonitis - Recommended Exercises

 
 Key Points When Doing Exercises
 
  • The following exercises should be within the limits of pain.
  • Repeat the exercise 4 times a day.
  • The number of repetitions that are recommended is what you should aim for. 
  •  If you find the exercises hard to do or can only move a little way aim to build up to the total number of repetitions over a few days or even a couple of weeks. 
 
 
Exercise 1 and 2 should be done during the acute stage (first 48 hours) of this condition.
 
 
 
Exercise 1 -  Ankle Movement  (Dorsiflexion / Plantarflexion)
 

In a lying position with your affected leg stretched out in front of you on a rolled up towel or pillow.  Push the foot downwards to point your toes.  Pull foot gently upwards, back towards your body until you feel a stretch in the back of the calf.  Return to the start position.

 
Target Repetitions = 15 
 
  
 

presented by Urmston Physio Clinic

 
   
 
 
Exercise 2 - Ankle Movement  (Inversion / Eversion)
 

In a lying position with your affected leg stretched out in front of you on a rolled up towel or pillow.   Gently turn the foot inwards then turn the foot gently outwards. Return to starting position.

 
Target Repetitions = 15
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
Exercises 3 -7 should be done after the acute stage (first 48 hours) of this condition.
 
 
 
 
Exercise 3  -  Calf Stretch (Straight Knee)
 

Stand upright with you feet together.  Step forward with your unaffected leg and place your hands on your thigh for balance and support.  Keeping your back leg straight, with the heel on the floor, bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle.  Hold this position for 30 seconds.

 
Target Repetitions = 5
 
 

presented by Urmston Physio Clinic

 
  
 
 
 
Exercise 4  -  Calf Stretch (Bent Knee)
 

Stand upright with you feet together.  Step forward with your unaffected leg and place your hands on your thigh for balance and support.  Bend the back leg slightly, keeping the heel on the floor, then bend your front leg and gently transfer your weight forwards until you feel a stretch on the affected calf muscle.  Hold this position for 30 seconds.

 
Target Repetitions = 5
 
 
  

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 5  -  Calf Stretch (Step)
 

Stand with both feet side by side on the bottom step of a set of stairs.  Hold the banister or hand rail for support and balance.  Move the affected leg backwards so the toes are on the edge of the step and the heel is overhanging.  Gently lower the heel towards the floor until you feel a stretch on the affected calf.  Hold this position for 30 seconds.

 
Target Repetitions = 5 
 
 
 

presented by Urmston Physio Clinic

 
 
 
 
 
Exercise 6  -  Balance Exercise 
 

Stand with your feet together and your hands on your hips.   Lift the unaffected leg off the floor and try to keep your balance.  Hold for 10 seconds and return to the start position.  To make the muscles work harder this exercise can be done standing on a pillow.  If it is too difficult to find your balance with your hands on your hips stand next to a wall, chair or table for extra support.

 
Target Repetitions = 15
 
 
 

presented by Umston Physio Clinic

 
 
 
 
 
 
Exercise 7  -  Calf Strengthening (Heel Raises) 
 

Stand with both feet side by side on the bottom step of a set of stairs.  Hold the banister or hand rail for support and balance.  Move both feet backwards so the toes are on the edge of the step and the heels are overhanging.  Gently lower both heels towards the floor until you feel a stretch in the calf muscles then lift the heels and try to stand on your toes.  Lower slowly back to the start position.

 

Target Repetitions = 15
 

presented by Urmston Physio Clinic