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Achilles Tendon Repair Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 39-exercise program. These are the movements most people begin with.
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. Elevation & Swelling Control
What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.
How often: several times a day.
- Lie back and prop the foot above the level of your heart on pillows.
- Rest like this regularly through the day, especially after being up.
- Use ice as directed by your surgeon.
Tip: Elevation is one of the most helpful things you can do early on.
2. 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.
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. 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.
5. 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.
6. 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.
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. Upper Body Conditioning
What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.
How often: a few times a week.
- Sit tall in a chair without arms, both feet flat on the floor and your back supported.
- Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
- Raise both arms out to the sides until they are level with your shoulders.
- Lower them slowly back to your sides.
Tip: Stay seated and supported while you're non-weight-bearing.
See the complete 39-exercise program, phase by phase.
What to expect in recovery
The full recovery guide for this procedure: Achilles Tendon Repair recovery.
What recovery is like
The recovery arc for this procedure — what each stage generally involves. Read Achilles Tendon Surgery 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.