Achilles Tendon Repair — Complete Exercise Program

Elevation & Swelling Control

Reduces swelling and supports healing in the first weeks.

What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.

1. Lie back and prop the foot above the level of your heart on pillows.
2. Rest like this regularly through the day, especially after being up.
3. Use ice as directed by your surgeon.

Tips:

• Elevation is one of the most helpful things you can do early on.

Commonly done several times a day.

Walking with Assistive Device & Boot

Short, protected walking in your boot or cast with crutches or a walker.

What it helps: Short, protected walking in your boot with crutches or a walker — safe, gradual time back on your feet.

1. Use your crutches, walker, or knee scooter as directed.
2. Bear weight only as your surgeon allows.
3. Take short, level walks.

Tips:

• Follow your weight-bearing instructions closely in the early weeks.

Commonly done throughout the day.

Quad Sets

Re-activates the thigh muscle and supports knee control.

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.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Straight Leg Raises

Strengthens the thigh while protecting the joint.

What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. Lower slowly.

Tips:

• Keep the knee straight as you lift.

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

Seated Knee Extensions

Keeps the thigh strong while you stay off the foot.

What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.

1. Sit in a chair with your foot supported.
2. Straighten your knee, lifting the lower leg.
3. Lower slowly.

Tips:

• Keep the movement at the knee, not the ankle.

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

Glute Squeezes

Gently re-engages the buttock muscles.

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.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

Commonly done as 2-3 sets of 10, a few times a day.

Core Activation

Gentle core engagement to support posture and balance while you recover.

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tips:

• Avoid holding your breath.

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

Upper Body Conditioning

Keeps your arms and shoulders strong — helpful for crutches and staying active.

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

1. Using light hand weights or a resistance band while seated, work through gentle arm and shoulder movements.

Tips:

• Stay seated and supported while you're non-weight-bearing.

Commonly done a few times a week.

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.

Progressive Walking in Boot

Gradually building walking tolerance in your boot as healing allows.

What it helps: Gradually builds your walking tolerance in the boot as healing allows — steady, protected progress back onto your feet.

1. Walk in your boot at a comfortable pace.
2. Slowly increase distance and time as you feel able and as cleared.

Tips:

• Let comfort and your surgeon's guidance set the pace.

Commonly done throughout the day.

Toe Raises & Toe Curls

Re-activates the small muscles of the foot.

What it helps: Re-activates the small muscles of the foot that support your arch and balance.

1. Seated with your foot flat, lift your toes up while keeping the heel down.
2. Then curl the toes down, as if gripping a towel.

Tips:

• A towel under the foot adds a gentle challenge.

Commonly done as 2 sets of 15, daily.

Seated Heel Slides

Encourages gentle ankle and knee motion while seated.

What it helps: A supported way to ease motion back into the knee and ankle while you stay comfortably seated.

1. Sit with your foot flat on the floor.
2. Slide your heel back toward the chair, bending the knee and ankle.
3. Slide it forward again.

Tips:

• Keep it slow and within comfort.

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

Standing Hip Abduction

Strengthens the muscles on the side of the hip.

What it helps: Strengthens the outer-hip muscles that hold you steady whenever you're on one leg — which is every step you take. Stronger here, steadier hip.

1. Stand holding a counter for support.
2. Lift your leg out to the side, keeping it straight.
3. Lower slowly.

Tips:

• Keep your toes pointing forward.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Standing Hip Extension

Strengthens the muscles behind the hip.

What it helps: Strengthens the muscles behind the hip that power you forward with each step and help you stand tall — the engine of a strong, even stride.

1. Stand holding a counter.
2. Move your leg straight back without arching your back.
3. Lower slowly.

Commonly done as 2-3 sets of 10-15, 1-2x daily.

Resistance Band Ankle Strengthening

Strengthens the ankle in all directions with a band.

What it helps: Strengthens the ankle in every direction with a band, building the all-around support that steadies each step.

1. Loop a resistance band around your foot.
2. Push down, pull up, and turn the foot in and out against the band.

Tips:

• Move slowly and keep the motion controlled.

Commonly done as 2-3 sets of 10-15, daily.

Double-Leg Heel Raises

Begins rebuilding calf strength using both legs together.

What it helps: Begins rebuilding calf strength using both legs together to share the load.

1. Stand holding a counter for support.
2. Rise up onto the balls of both feet.
3. Lower slowly with control.

Tips:

• Share the load across both feet at first.

Commonly done as 2-3 sets of 10-15, daily.

Balance Training

Ongoing balance work for steady movement.

What it helps: Sharpens your steadiness and reactions so you move with confidence and lower your risk of a fall — protecting the progress you've made.

Commonly done a few times a week.

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.

Stationary Bike

Builds motion and endurance with low impact.

What it helps: Keeps the joints moving and nourished while you build endurance — all with no pounding. One of the gentlest ways to stay active when a joint is sore.

1. Set the seat so pedaling is comfortable.
2. Pedal at an easy pace.
3. Increase your time gradually.

Commonly done as directed.

Mini Squats

Builds leg strength through a comfortable range.

What it helps: Builds hip and leg strength through a comfortable range, so everyday moves — sitting, standing, bending — take less out of your joints.

1. Stand holding a counter.
2. Bend your knees a small amount, keeping them behind your toes.
3. Return to standing.

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

Step-Ups

Builds strength for stairs and daily activity.

What it helps: Builds the leg and hip strength — and the control — for stairs, curbs, and everyday activity.

1. Step up onto a low step with your operative leg.
2. Step back down with control.

Tips:

• Hold a rail for balance.

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

Standing Calf Raises

Builds calf and Achilles strength in standing.

What it helps: Builds the calf strength that pushes you off the ground each step — key for a strong, springy stride.

1. Stand holding a counter.
2. Rise onto the balls of your feet.
3. Lower slowly.

Tips:

• Gradually shift more weight onto the surgical side over time.

Commonly done as 2-3 sets of 10-15, daily.

Standing Marches

Improves hip mobility, balance, and walking mechanics.

What it helps: Builds the hip and core strength to lift each leg and step with control — rebuilding the basics of walking.

1. Stand tall holding a counter or sturdy surface.
2. Lift one knee up toward your hip, then lower it back down.
3. Alternate legs.

Tips:

• Keep your back straight and core gently engaged.

Commonly done as 2-3 sets of 10-20, 1-2x 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 holding a counter for balance.
2. Rise onto the ball of your surgical foot only.
3. Lower slowly.

Tips:

• Build repetitions gradually — this strength often returns slowly.

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

Dynamic Balance Training

Challenges balance with movement to prepare for activity and sport.

What it helps: Challenges your balance with movement, preparing you for the unpredictable demands of daily life and activity.

1. Practice controlled single-leg balance, then add reaching or gentle movement.
2. Progress to uneven surfaces as able.

Tips:

• Keep support nearby as you progress.

Commonly done as 2-3 sets, several times a week.

Calf Strengthening Program

Ongoing, progressive loading to rebuild full calf strength and endurance.

What it helps: Progressively rebuilds the calf strength that powers every push-off and step.

1. Continue heel-raise variations, adding resistance and repetitions over time.
2. Include slow, controlled lowering.

Tips:

• Symmetry with the other side is the long-term goal.

Commonly done several times a week.

Progressive Walking Program

Keep building your walking distance and pace.

What it helps: Keep building your walking distance and pace — steady gains in endurance and confidence on your feet.

Commonly done daily.

Cycling

Low-impact endurance and motion.

What it helps: Low-impact endurance that keeps the joints moving smoothly while you build fitness — easy on the body, good for the long run.

Commonly done as able.

Swimming

Low-impact, full-body conditioning.

What it helps: Full-body conditioning with the water carrying your weight, so your muscles work hard with almost no load on the joints.

Commonly done as able.

Elliptical Trainer

Low-impact cardio that is easy on the joints.

What it helps: Low-impact cardio that builds endurance and keeps the legs moving while staying easy on the joints.

Commonly done as able.

Light Jogging Progression

Easing back into running with short, gentle jogging intervals once cleared.

What it helps: Eases you back into running with short, gentle intervals once you're cleared — letting the body adapt to impact gradually.

1. Begin with brief jog/walk intervals on a level surface.
2. Increase jogging time gradually as comfort allows.

Tips:

• Only begin once cleared; let any soreness guide your pace.

Commonly done as cleared.

Running Program

Structured return to running, building distance and pace over time.

What it helps: A structured return to running that builds distance and pace gradually, so the body keeps up with the load.

1. Progress from jog/walk intervals to continuous easy running.
2. Add distance before speed.

Tips:

• Build up gradually to protect the healing tendon.

Commonly done as cleared.

Strength Training

Maintains and builds long-term strength.

What it helps: Builds and maintains long-term strength to keep you active, resilient, and independent.

Commonly done a few times a week.

Balance & Proprioception Drills

Sharpens balance and joint awareness.

What it helps: Sharpens your sense of where your joints are in space — the control that keeps you steady and prevents missteps.

Commonly done a few times a week.

Plyometric Progression

Gradual hopping and jumping work to rebuild power and spring.

What it helps: Gradual hopping and jumping that rebuilds power and spring — and trains your legs to absorb landing forces safely.

1. Begin with small, two-foot hops.
2. Progress toward single-leg and directional hops as able.

Tips:

• Favor quality and control over height or speed.

Commonly done as cleared.

Agility Drills

Cutting, pivoting, and change-of-direction work for sport readiness.

What it helps: Rebuilds the quick cutting and change-of-direction control your body needs before returning to sport.

1. Practice controlled side-to-side and figure-eight movements.
2. Build speed gradually.

Tips:

• Start at submaximal effort and progress.

Commonly done as cleared.

Sport-Specific Training

Practicing the movements of your sport as you prepare to return.

What it helps: Practicing the actual movements of your sport, so your return feels natural and prepared.

1. Rehearse the specific drills and movements your activity requires.
2. Build volume and intensity gradually.

Tips:

• Confidence and symmetry are good signs of readiness.

Commonly done as cleared.

Flexibility Exercises

Maintains a comfortable range of motion.

What it helps: Keeps your joints and muscles moving through a comfortable range, so you stay supple and move with ease.

Commonly done most days.

Return-to-Sport Conditioning

Overall fitness and resilience work to support a confident return.

What it helps: Overall fitness and resilience work that prepares your whole body for a confident return to sport.

1. Combine strength, endurance, balance, and sport drills.
2. Keep up calf-strength work alongside.

Tips:

• A gradual, well-rounded build helps protect against re-injury.

Commonly done ongoing.