Achilles Tendinopathy Starter Exercise Guide

1. Calf Stretch

What it helps: Keeps the calf and Achilles supple, easing tension through the ankle and the arch of the foot.

How often: 3 sets of 20–30 sec hold, daily.

1. Stand facing a wall, hands on the wall, surgical leg back.
2. Keep the back knee straight and heel down, and lean forward until you feel a stretch in the calf.
3. Then bend the back knee slightly to stretch a little lower.

Tip: Keep the stretch gentle and steady — no bouncing.

2. Gentle Ankle Range of Motion

What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.

How often: 2-3 sets of 10, as directed.

1. Seated, slowly point your foot down and bring it back toward neutral.
2. Gently move the foot side to side.

Tip: Stay within a comfortable, pain-free range — avoid forcing the foot.

3. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

4. Heel Raises

What it helps: Strengthens the calf and steadies your balance, rebuilding the push-off that drives walking.

How often: 2-3 sets of 10-15, once or twice a day.

1. Stand holding a counter.
2. Rise up onto your toes.
3. Lower slowly.

5. Walking Program

What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.

How often: throughout the day.

1. Take short walks at a comfortable pace.
2. Increase your distance gradually as you feel able.

Tip: Use your assistive device as directed.

6. Ankle Dorsiflexion (Stretch & Strengthen)

What it helps: Restores the foot-up range and strength the ankle needs for walking, stairs, and squatting — a common stiff spot that, when freed, makes movement smoother.

How often: 2–3 sets of 12–15 / hold 20–30 sec, daily.

1. Stretch: in a lunge with the back foot flat (or with a band around the forefoot), gently draw the foot up toward the shin until you feel a stretch in the calf and back of the ankle.
2. Strengthen: with a band giving resistance, pull the foot up toward you, then lower slowly.
3. Keep it smooth and comfortable.

Tip: Good foot-up range is key for walking, squatting, and stairs.

7. Eccentric Heel Drops

What it helps: Rebuilds the Achilles and calf tendons through slow, controlled loading — the proven way to make a sore Achilles stronger and more resilient.

How often: 3 sets of 10–15, daily (or as guided).

1. Stand on the edge of a step, balls of the feet on the step and heels off the edge. Rise up onto your toes using both feet.
2. Shift your weight onto the affected leg and slowly lower that heel down below step level over 3–4 seconds.
3. Use the other foot or a rail to help back up; repeat. Do a set with the knee straight and a set with the knee slightly bent.

Tip: The work is in the slow lowering on the affected side.

8. Single-Leg Heel Raises

What it helps: Calf strength on one leg — a milestone that means the ankle can power a normal step on its own.

How often: 2-3 sets of 8-12, daily.

1. Stand at a counter with your fingertips resting on it for balance.
2. Lift the other foot clear of the floor so all your weight is on the working leg.
3. Rise onto the ball of that foot, lifting the heel as high as is comfortable.
4. Lower slowly.

Tip: Fingertips are for balance, not for pulling yourself up.

About Achilles Tendinopathy

What the condition is, how it's usually managed, and what to expect — read the Achilles Tendinopathy guide.

Recovery reading

• Bunion Surgery Recovery
• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides