The following Achilles tendonitis exercises are from our rehabilitation program. We include Achilles tendon stretching, strengthening and functional exercises. Created by elite Sports Physiotherapist Paul Tanner the full program takes you step-by-step from injury to full fitness.
Achilles tendonitis stretching exercises
Begin Achilles tendon stretching exercises as soon as you can do normal daily activities pain-free. This is unlikely to be the very early stage of rehabilitation because the focus is on treatment methods (cold therapy & massage) and isometric exercises.
Calf stretch straight knee
Place your hands on the wall and step forward with the foot you are not stretching, keeping your toes pointed forwards and your back heel on the ground. Lean into the wall without bending your back knee.
Calf stretch bent knee
Place your hands on the wall and step forward with the foot you are not stretching, keeping your toes pointed forwards and your back heel on the ground and lean into the wall. Bend the knee and ease in to feel a stretch lower down at the back of your leg.
Foam roller exercise for Achilles tendonitis
We have included this because it relaxes and improves the condition of your calf muscles. If you have time then it is a good idea to foam roll your hamstrings and quadriceps muscles as well.
Other stretching exercises
In addition to these specific calf muscle/Achilles stretching exercises, it is a good idea to include quadriceps and hamstring stretches as well.
Achilles tendonitis strengthening exercises
Our program progress through increasingly demanding Achilles tendon strengthening exercises beginning with isometric (static) exercises.
Single leg bent knee calf hold
Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance. Lower the heels just below the step then raise up onto tiptoes.
Single leg calf hold straight
This exercise is isometric, meaning it does not involve any movement. Stand on the edge of a step and allow all your weight onto one leg.
Single-leg calf raises with a straight knee
Hang off a step and keep the movement in a comfortable range. Start bodyweight, and gradually add load with dumbbells.
Single-leg calf raises with bent knee
Stand on a step with the heels off the back of the step making sure you have something to hold onto for balance. Lower the heels just below the step then raise up onto tiptoes.
Seated calf raise
Sit on a chair with your knees bent and lift your heels off the ground as high as possible. Use a weight/dumbbell over the knee, starting with the foot on the floor.
Calf raises on a leg press
Place the balls of your feet on the platform, and push and extend your legs. Flex your ankles while keeping your legs straight and heels in the same position – You should feel a stretch in your calves. Push through the balls of your feet to extend both ankles and hold the contraction for a second before releasing.
Straight leg heel drop
Keep your knees over your toes, Go as deep as you feel comfortable.
Bent knee heel drop
Stand on the step with both heels hanging off. Raise up on both feet taking your weight onto one leg, keeping the knee bent drop the heel towards the floor from the step, Let it drop fairly quickly, you will feel a load going down the Achilles tendon.
Movement control exercises
Crossover box jumps
Keep light on your feet, and hold the position briefly on either side.
Single leg hops
Hop up and down on your standing leg for the required duration.
Single-leg drop jumps
Start on the step and hop off, Land and hold.
Step down counterbalance
Step down using a pole as a counterbalance. Only drop as far as is comfortable and use a slow, controlled movement at all times.
Functional Achilles tendonitis exercises
These Achilles tendonitis exercises are more activity or sports-specific. They bridge the gap between basic Achilles rehab exercises and more specific sports training.
High knee march
March forwards on your toes driving your knees high.
Lateral high knee march
Perform marching drill sideways, aiming to be on your toes with high knees.
Single leg high knee on a step
Drive your knee up into a 90 deg position, lower down and repeat.
Ankling drills
Stand with a stiff leg and on your toes, and move forwards using your ankles to generate the motion.
