If you’re dealing with an Achilles tendon injury, the road to recovery can often be long and challenging.

The Achilles tendon is the largest and strongest tendon in the body, and it plays a crucial role in daily activities such as walking, running, and jumping. Due to its repetitive use, this tendon is prone to various injuries, such as Achilles tendonitis, partial tears, or even complete ruptures.

However, with the right exercises and rehabilitation techniques, you can rehabilitate your Achilles tendon injury and get back to your normal activities. In this article, we will explore some effective exercises that can help you recover from an Achilles tendon injury.

1. Calf Raises

Calf raises are a simple yet effective exercise that can help strengthen the calf muscles, which in turn support the Achilles tendon. Stand with your feet hip-width apart and place your hands on a wall or support for balance.

Slowly raise your heels off the ground until you are standing on your tiptoes. Hold for a few seconds, then lower your heels back to the ground. Perform 3 sets of 10-15 repetitions.

2. Eccentric Heel Drops

Eccentric heel drops are considered one of the most effective exercises for Achilles tendon rehabilitation. Stand on the edge of a step or a sturdy elevated surface.

Use your unaffected leg to rise up onto your tiptoes, then transfer your weight onto the injured leg. Slowly lower your heel below the step, feeling a gentle stretch in your Achilles tendon. Push up using both legs and repeat for 3 sets of 10-15 repetitions.

3. Standing Calf Stretch

The standing calf stretch helps in improving flexibility and relieving tightness in the calf muscles and Achilles tendon. Stand facing a wall with your unaffected leg slightly forward. Place your hands against the wall at shoulder height.

Keep your injured leg straight and slightly bend your unaffected knee. Lean forward into the wall until you feel a stretch in your calf and Achilles tendon. Hold for 30 seconds and repeat 3 times on each leg.

4. Towel Scrunches

Towel scrunches are a simple exercise that strengthens the muscles in your feet and lower legs, providing stability and support to the Achilles tendon. Place a towel on the floor and place your foot on top of it.

Use your toes to scrunch up the towel, pulling it towards you. Release and repeat for 3 sets of 10-15 repetitions on each foot.

5. Ankle Alphabet

The ankle alphabet exercise helps improve ankle mobility and strengthens the muscles surrounding the Achilles tendon. Sit in a chair and extend your injured leg in front of you.

Imagine your big toe as a pen and use it to write the letters of the alphabet in the air. Perform this exercise in both clockwise and counterclockwise directions, repeating the alphabet 2-3 times on each ankle.

6. Seated Calf Raises

Seated calf raises are a great exercise to target the soleus muscles, which work in conjunction with the calf muscles and are crucial for Achilles tendon stability. Sit on a chair with your feet flat on the floor.

Place a weight (dumbbell or household object) on your thighs. Slowly raise your heels off the ground by pushing through the balls of your feet. Hold for a few seconds, then slowly lower your heels back down. Perform 3 sets of 10-15 repetitions.

7. Achilles Tendon Stretch

The Achilles tendon stretch specifically targets the Achilles tendon, helping to improve flexibility and reduce the risk of re-injury. Stand facing a wall with your hands on the wall for support.

Take a step back with your affected leg, keeping it straight and your heel flat on the ground. Lean in towards the wall, feeling a stretch in your calf and Achilles tendon. Hold for 30 seconds and repeat 3 times on each leg.

8. Single-Leg Balance

Single-leg balance exercises improve stability and proprioception, which are essential for full recovery from an Achilles tendon injury. Stand on your unaffected leg, slightly bend your knee, and lift your affected leg off the ground.

Try to maintain your balance for 30 seconds, then switch legs. Repeat 3-4 times on each leg.

9. Resistance Band Exercises

Resistance band exercises can help strengthen the muscles around the Achilles tendon and increase its stability. Sit on the floor with your legs extended in front of you. Wrap a resistance band around the ball of your foot and hold the ends in your hands.

Flex your foot backward against the resistance of the band, then return to the starting position. Perform 3 sets of 10-15 repetitions on each leg.

10. Heel Cord Stretch

The heel cord stretch targets the calf muscles and the Achilles tendon, promoting flexibility and preventing stiffness. Stand facing a wall, with your hands on the wall for support.

Take a step back with your affected leg, keeping it straight and your heel flat on the ground. Bend your front knee while keeping your back leg straight. Lean in towards the wall until you feel a stretch in your calf and Achilles tendon. Hold for 30 seconds and repeat 3 times on each leg.

Conclusion

Rehabilitating an Achilles tendon injury requires patience, dedication, and a carefully planned exercise routine.

By incorporating these exercises into your rehabilitation program, you can strengthen the muscles surrounding the Achilles tendon, enhance its flexibility, and gradually return to your normal activities.

However, it’s important to consult with a healthcare professional or a physiotherapist before starting any exercise regimen for your Achilles tendon, as they can provide personalized advice based on the severity of your injury and your overall healing progress.