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Strengthening Exercises for Achilles Tendonitis

We outline some simple strengthening exercises which may help in the treatment and rehabilitation of Achilles Tendonitis (Tendinopathy).

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.
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.
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.
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.

Eccentric Heel Drop

Stand on a step with the heels off the back.
Start on the tip toes of the injured leg only.
Lower the heel down below the level of the step. Ensure this is done slowly and under complete control.
Once at the bottom, put the other foot on the step and use both legs to push back up.
Start with a low number of reps (e.g. 5-10) as this is a very hard exercise. Gradually increase the numbers performed.