An Achilles tendon injury can be debilitating and requires proper rehabilitation to regain strength and mobility. The Achilles tendon is the largest tendon in the body and connects the calf muscles to the heel bone.

It plays a crucial role in walking, running, and other activities that involve the lower extremities.

When the Achilles tendon is injured, whether through a tear, strain, or inflammation, it can significantly limit your ability to move, causing pain and discomfort.

However, with the right exercises and treatment under the guidance of a healthcare professional, one can speed up the recovery process and prevent future injuries. Here are the top exercises recommended for recovering from an Achilles tendon injury:.

1. Eccentric Calf Raises

Eccentric calf raises are a fundamental exercise for Achilles tendon recovery. Start by standing on the edge of a step or sturdy surface with your heels hanging off the edge.

Rise up onto your tiptoes using both feet, then slowly lower your unaffected foot to allow the injured foot to bear the majority of your body weight. Lower your heel below the step level, and then lift it back up using both feet. Repeat this motion for 10-15 repetitions, gradually increasing the number of sets as your strength improves.

2. Towel Scrunches

Towel scrunches are an effective exercise to strengthen the muscles surrounding the Achilles tendon. Sit on a chair with your feet firmly placed on the ground. Place a towel on the floor in front of you and scrunch it towards you using only your toes.

Repeat this exercise for 2-3 sets of 10-15 repetitions. As you progress, you can add resistance by placing a small weight, such as a dumbbell, on the towel.

3. Calf Stretches

Calf stretches help maintain flexibility in the calf muscles and Achilles tendon. Stand near a wall or sturdy object and step one leg back, keeping it straight.

Place your hands on the wall for support and gently lean forward, keeping your back heel on the ground. Hold the stretch for 20-30 seconds and repeat on the other leg. Perform 2-3 sets on each leg, gradually increasing the duration of the stretch as your flexibility improves.

4. Ankle Alphabet

The ankle alphabet exercise helps improve ankle mobility and range of motion. Sit on a chair with your back straight and extend one leg in front of you.

Imagine your big toe as a pen and draw the letters of the alphabet in the air using your ankle and foot. Repeat this exercise with the other leg. Aim to complete the entire alphabet once per leg, and gradually increase the repetitions as your ankle mobility improves.

5. Plantar Fascia Stretch

The plantar fascia is a band of tissue that runs along the bottom of the foot and can contribute to Achilles tendon issues. Sit on a chair with one leg crossed over the opposite knee.

Using your hand, pull your toes and ball of the foot towards you, feeling a stretch underneath the foot. Hold the stretch for 20-30 seconds and repeat on the other foot. Perform 2-3 sets on each foot.

6. Step-Ups

Step-ups are a great exercise for strengthening the calf muscles and improving balance. Stand in front of a step or elevated platform. Step up onto the platform using your injured leg, allowing the opposite foot to follow.

Slowly lower yourself back down, leading with the injured leg. Repeat this exercise for 10-15 repetitions and gradually increase the number of sets as your strength improves.

7. Isometric Calf Contractions

Isometric calf contractions help activate the muscles without excessive strain on the Achilles tendon. Stand facing a wall with your hands placed against it at shoulder height.

Lean into the wall and push gently, contracting the calf muscles without moving your feet. Hold the contraction for 10-15 seconds and release. Repeat for 10-15 repetitions, gradually increasing the duration of the contractions as tolerated.

8. Single-Leg Balance Exercises

Single-leg balance exercises are essential for stability and proprioception after an Achilles tendon injury. Stand near a wall or sturdy object for support, and lift your unaffected foot off the ground, balancing on the injured leg.

Hold this position for 30 seconds to a minute, gradually increasing the duration as your balance improves. Repeat on the other leg.

9. Heel Drops

Heel drops are a dynamic exercise that helps strengthen the calf muscles and Achilles tendon. Stand on a step or sturdy surface with your heels hanging off the edge.

Rise up onto your tiptoes using both feet, then lower yourself down by allowing your heels to drop below the level of the step. Push back up onto your tiptoes and repeat for 10-15 repetitions, gradually increasing the number of sets as your strength improves.

10. Treadmill Walking

As you progress in your recovery, incorporating treadmill walking can be beneficial. Start at a slow pace with no incline, gradually increasing the speed and incline as tolerated. Focus on proper walking mechanics and maintaining a heel-to-toe stride.

Use handrails for support if needed, and be mindful of any discomfort or pain. Consult with your healthcare professional for guidance on when it is appropriate to start treadmill walking.

Remember, it is essential to consult with a healthcare professional or physical therapist before starting any exercise program, especially if you have an Achilles tendon injury.

They can provide proper guidance and ensure that you are performing exercises correctly and safely.

By incorporating these top exercises into your rehabilitation routine, you can help strengthen your Achilles tendon, improve mobility, and prevent future injuries. Be consistent, take it slow, and listen to your body to ensure a successful recovery.