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Achilles Tendon Lengthening Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 44-exercise program. These are the movements most people begin with.
Also used for: Percutaneous Achilles Tenotomy. The rehabilitation for these is the same, so they share one guide.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. 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.
- Flex your foot up, pointing your toes toward the ceiling.
- Point your toes down, away from your body.
Tip: Move slowly and with control.
2. Toe Flexion & Extension
What it helps: Keeps the toes moving and the blood flowing while the foot heals.
How often: 15-20 repetitions, a few times a day.
- Curl your toes downward, then straighten and spread them upward.
- Move only the toes — keep your ankle still in the boot or cast.
Tip: A gentle way to stay active in the first weeks.
3. Quad Sets
What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.
How often: 2-3 sets of 10, a few times a day.
- Sit or lie with your leg straight.
- Tighten the muscle on top of your thigh, pressing the back of your knee down.
- Hold briefly, then relax.
4. Glute Squeezes
What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.
How often: 2-3 sets of 10, a few times a day.
- Lie or sit comfortably.
- Squeeze your buttock muscles together.
- Hold a few seconds, then relax.
5. Straight Leg Raises
What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.
How often: 2-3 sets of 10, once or twice a day.
- Lie down with one leg bent and the other straight.
- Tighten your thigh and lift the straight leg a few inches.
- Lower slowly.
Tip: Keep the knee straight as you lift.
6. Seated Knee Extensions
What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.
How often: 2-3 sets of 10, once or twice a day.
- Sit tall in a chair with your back supported and your foot resting on a low stool.
- Straighten your knee, lifting the lower leg until it is level with your thigh.
- Hold for a moment, then lower it slowly back down to the stool.
Tip: Let your thigh do the work — the lift comes from straightening the knee.
7. Core Activation
What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.
How often: 2-3 sets of 10, daily.
- Lie or sit comfortably.
- Gently draw your belly button toward your spine.
- Hold a few seconds while breathing normally, then relax.
Tip: Avoid holding your breath.
8. Walking with Assistive Device & Boot
What it helps: Short, protected walking in your boot with crutches or a walker — safe, gradual time back on your feet.
How often: throughout the day.
- Use your crutches, walker, or knee scooter as directed.
- Bear weight only as your surgeon allows.
- Take short, level walks.
Tip: Follow your weight-bearing instructions closely in the early weeks.
See the complete 44-exercise program, phase by phase.
What to expect in recovery
Full recovery guides for the procedures this program covers: Achilles / Calf Lengthening recovery · Achilles Lengthening (Percutaneous) recovery.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.