Achilles Tendinopathy — Complete Exercise Program

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Gentle Ankle Range of Motion

Keeps the ankle moving comfortably to restore gentle motion.

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

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

Tips:

• Stay within a comfortable, pain-free range — avoid forcing the foot.
• Your care team can guide how much ankle motion is right for your recovery.

Commonly done as 2-3 sets of 10, as directed.

Ankle Pumps

Improves circulation and helps reduce swelling.

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.

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

Tips:

• Move slowly and with control.

Commonly done as 20 repetitions, several times a day.

Heel Raises

Strengthens the calf and improves balance.

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

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

Commonly done as 2-3 sets of 10-15, once or twice a day.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Heel Raises

Strengthens the calf and improves balance.

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

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

Commonly done as 2-3 sets of 10-15, once or twice a day.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Ankle Dorsiflexion (Stretch & Strengthen)

Restores the foot-up range and strength the ankle needs for walking, stairs, and squatting.

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.

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.

Tips:

• Good foot-up range is key for walking, squatting, and stairs.
• Gentle stretch, controlled strengthening.

Commonly done as 2–3 sets of 12–15 / hold 20–30 sec, daily.

Eccentric Heel Drops

Slow heel lowering off a step that rebuilds the Achilles and calf tendons.

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.

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.

Tips:

• The work is in the slow lowering on the affected side.
• Some mild ache in the tendon during and after is normal and expected.
• Progress by adding a backpack/weight as it gets stronger.

Commonly done as 3 sets of 10–15, daily (or as guided).

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Eccentric Heel Drops

Slow heel lowering off a step that rebuilds the Achilles and calf tendons.

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.

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.

Tips:

• The work is in the slow lowering on the affected side.
• Some mild ache in the tendon during and after is normal and expected.
• Progress by adding a backpack/weight as it gets stronger.

Commonly done as 3 sets of 10–15, daily (or as guided).

Heel Raises

Strengthens the calf and improves balance.

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

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

Commonly done as 2-3 sets of 10-15, once or twice a day.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

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

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.

Tips:

• Fingertips are for balance, not for pulling yourself up.
• Build repetitions gradually — this strength often returns slowly.
• If a single leg is too much, start with both feet and progress from there.

Commonly done as 2-3 sets of 8-12, daily.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Eccentric Heel Drops

Slow heel lowering off a step that rebuilds the Achilles and calf tendons.

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.

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.

Tips:

• The work is in the slow lowering on the affected side.
• Some mild ache in the tendon during and after is normal and expected.
• Progress by adding a backpack/weight as it gets stronger.

Commonly done as 3 sets of 10–15, daily (or as guided).

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

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

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.

Tips:

• Fingertips are for balance, not for pulling yourself up.
• Build repetitions gradually — this strength often returns slowly.
• If a single leg is too much, start with both feet and progress from there.

Commonly done as 2-3 sets of 8-12, daily.

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Single-Leg Balance

Improves balance and stability.

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

1. Stand near a counter for safety.
2. Lift one foot and balance on the other leg.
3. Hold as able.

Tips:

• Holding the counter with one or both hands still counts. Letting go comes later, if it comes at all.

Commonly done daily.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.

Single-Leg Heel Raises

A key strength milestone — calf raises on the surgical leg alone.

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

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.

Tips:

• Fingertips are for balance, not for pulling yourself up.
• Build repetitions gradually — this strength often returns slowly.
• If a single leg is too much, start with both feet and progress from there.

Commonly done as 2-3 sets of 8-12, daily.

Eccentric Heel Drops

Slow heel lowering off a step that rebuilds the Achilles and calf tendons.

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.

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.

Tips:

• The work is in the slow lowering on the affected side.
• Some mild ache in the tendon during and after is normal and expected.
• Progress by adding a backpack/weight as it gets stronger.

Commonly done as 3 sets of 10–15, daily (or as guided).

Calf Stretch

Keeps the calf and Achilles flexible, easing tension on the arch.

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

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.

Tips:

• Keep the stretch gentle and steady — no bouncing.

Commonly done as 3 sets of 20–30 sec hold, daily.

Walking Program

Short, frequent walks build endurance and confidence.

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.

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

Tips:

• Use your assistive device as directed.

Commonly done throughout the day.

Low-Impact Recreational Activities

Enjoyable activities that protect your joint.

What it helps: Getting back to the activities you enjoy in ways that are kind to your joints — the whole point of building this strength.

1. Choose activities that keep you moving without jarring the joint - walking, cycling and golf are three common ones.
2. Start with a short session and add time before you add intensity.
3. Spread them across the week rather than doing everything in one day.
4. Keep the effort at a level where you could still hold a conversation.

Tips:

• The picture shows three examples, not a list to work through - the best activity is the one you will keep doing.
• A little stiffness the next day is usual; a flare that lingers means the session was too long, not that the activity was wrong.
• Your surgeon or therapist can say when each activity is a reasonable one to add.

Commonly done as you like.