Achilles tendon is the largest tendon in the human body that connects the heel bone to the calf muscles. The tendon is responsible for the movement of the foot, including walking, running, and jumping.

Unfortunately, the Achilles tendon is prone to injuries, which can cause severe pain and discomfort. Achilles tendon injuries can occur due to various reasons, including overuse, sudden change in direction, incorrect footwear, and lack of flexibility of the calf muscles.

If you have suffered an Achilles tendon injury, proper rehabilitation is critical to prevent further damage and ensure a speedy recovery. Here are ten effective exercises that can help you recover from Achilles tendon injury:.

1. Range of motion exercises

Range of motion exercises helps promote flexibility and ensures the tendon heals correctly after injury. Simple exercises like ankle rotations and calf stretches can help you recover faster.

2. Eccentric exercises

Eccentric exercises involve lengthening a muscle while it is under tension. They play an essential role in strengthening the tendon and preventing re-injury. Examples of eccentric exercises include heel drop and single-leg heel raise.

3. Isometric exercises

Isometric exercises are static exercises that help to strengthen the muscles without moving the joint. These exercises are particularly helpful during the early stages of Achilles tendon injury when movement can cause more damage.

Examples of isometric exercises include calf raises and static lunges.

4. Total body exercises

When recovering from an Achilles tendon injury, it’s essential to keep your entire body active. Exercises like swimming, stationary cycling, and rowing will help alleviate stress on the injured tendon and promote a speedy recovery.

5. Resistance band exercises

Resistance band exercises are excellent for Achilles tendon injury rehabilitation and can help you recover faster. They help improve flexibility and strength of the calf muscles.

Examples of resistance band exercises include band squats, calf raise, and seated leg press.

6. Step-ups

Step-ups entail stepping onto a platform and then stepping down in a controlled motion. This exercise can help improve ankle strength, balance, and flexibility, which can speed up the recovery process.

7. Towel curls

As simple as it may sound, towel curls can help strengthen calf muscles and speed up Achilles tendon injury recovery. To perform this exercise, sit down with your legs straightened out in front of you.

Place a towel under the ball of your foot and curl your toes up towards your body, pulling your foot towards you.

8. Shin raises

Shin raises help to balance and strengthen ankle muscles. To perform shin raises, stand on your toes on a platform or the edge of a step. Lower your heel towards the ground and raise your shin up as high as possible.

9. Balance training

Balance training is critical in Achilles tendon injury recovery to improve the overall capacity of the ankle joint. Balancing exercises like standing on one foot can help improve ankle stability and promote a faster recovery.

10. Myofascial release

Myofascial release exercises, such as foam rolling, are excellent for keeping the calf muscles loose and free from tension. Foam rolling is an excellent technique for relieving muscle soreness and promoting recovery from Achilles tendon injury.