The following strengthening guide is intended for information purposes only. We recommend seeking professional advice before attempting any self help treatment.
Strengthening should be done in conjunction with stretching and only when the tendon is free from pain and inflammation. Start with the easier exercises. When they become too easy, replace them with a more difficult exercise. Do not do all the exercises at once.
Resistance Band Plantarflexion
- This is a gentle exercise to start with. Hold a loop of resistance band and use it to apply resistance as you point the foot away > Play video
- Start with just 2 sets of 10 once a day and build up to 3 sets of 20.
- If it does not hurt the next day then increase the load.
- You may find with this one you can increase the resistance quite quickly.
Seated Calf Raise
- Again this is a gentle exercise but this one will strengthen the Soleus muscles.
- Sit on a chair and raise up onto you toes > Play video
- Start with 2 sets of 10 twice a day and increase a little every two or three days when you are sure there has been no adverse reaction (pain).
Calf Raise- Both Legs
- Stand on the edge of a step and lower the heels down slowly, both at the same time.
- Place the emphasis on the downward phase.
- Reverse the movement and rise up onto your tip toes > Play video
- You can adjust the pressure on the injured leg by taking most of your weight on the good leg.
- Repeat this exercise as many times as is comfortable.
- Do not over-do it, especially in the early stages. It is better to do too little rather than risk causing inflammation to the tendon.
Repeat 10-15 reps of the exercise daily to start with. Progress to doing two and then three sets at a time. Apply cold therapy to the achilles tendon after exercise.
Calf Raise- Single Leg
- As above but using one leg instead. Repeat this exercise as many times as is comfortable.
- Repeat the exercise daily. Progress to doing two and then three sets at a time.
- Remember to do the good leg as well as the injured leg.
Do not do more on the good leg then the injured leg can cope with. Apply cold therapy to the achilles tendon after exercise. Remember, you may feel discomfort initially but the aim is to maintain the exercises at the current level until you feel no pain during or after exercise.
Calf Raise - Bent Knee
- To strengthen the Soleus muscle alone, perform a single leg calf raise as above but bend the standing knee slightly.
- This will relax Gastrocnemius and so take it out of the exercise.
- Start with 2 sets of 10-15 initially and gradually increase to 3 sets.
Walking Calf Raise
- This exercise is more specific. Walk around pushing yourself up onto your toes with each step > Play video
- Start doing just 20 steps and increase each day until you can do 100.
- Do not progress too fast. A little each day. Be patient.
It is important to continue to do single leg calf raises with a straight and bent knee in addition to this one as it is important that the achilles tendon gets strengthened in a stretched position.
Functional exercises >> |
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