Our step-by-step Achilles tendonitis rehabilitation program is created by elite-level sports physiotherapist Paul Tanner. He bases it on what he does with his professional footballers, but adapted to be used by anyone.
Who is the Achilles tendonitis rehabilitation program suitable for?
This program is suitable for anyone with acute or chronic achilles tendonitis/tendinopathy. We don’t just aim to heal your thigh strain but we aim to get you back training even stronger than before!
How does the program work?
Our Achilles rehabilitation program tells you exaclty what to do each day and records your progress. It is criteria based so it doesn’t matter if your injury is recent, or happened some time ago. At each stage Paul talks you through the aims as well as the type of treatment methods you might use along with video demonstrations of the exercises.
Program structure
The program consists of 5 criteria-based phases. This means you start on phase 1 and must meet specific ‘exit criteria’ before progressing to phase 2, and so on.
Phase 1: Acute
This is the acute phase immediately after injury. The aim here is to reduce pain and inflammation and get you to a point where normal daily activities are pain free.
Phase 2: Sub acute
During phase 2 we gradually increase the load through your Achilles tendon with specific strengthening exercises.
Phase 3: Early strengthening
This is the heavy, slow resistance phase. The aim here is to further increase the load through your tendon and begin to introduce plyometric exercises.
Phase 4: Advanced strengthening
This is the main eccentric phase where we load up the muscle on the downwards or eccentric phase of the exercise.
Phase 5: Return to sport
This is the final phase where you do the most advanced Achilles strengthening and movement control exercises. The aim here is to return you to full normal training and mitigate the risk of your injury returning.
Treatment & exercises
We explain when and how to use treatment options such as rest and active rest, cold therapy and foam rolling. Mobility, stretching, strengthening, movement control (proprioception) and functional exercises become progressively more challenging as you work through the phases.
How do I access the full Achilles tendonitis rehabilitation program?
Subscribe now for full access to all phases as well as priority support and advice from a qualified sports injury professional.
Achilles rehab program features
- Tells you what treatment and exercises to do each day
- Video introductions for each phase
- Video demonstrations of the exercises
- Support from a qualified sports injury professional