Introduction
An Achilles tendon tear can be a devastating injury, affecting mobility and overall quality of life. Whether you’re an athlete or someone who enjoys an active lifestyle, proper rehabilitation is crucial for a full recovery and to prevent future injuries. In this guide, we’ll explore effective rehab exercises that can help you regain strength, flexibility, and function in your Achilles tendon.
Understanding Achilles Tendon Rehab
Rehabilitation for an Achilles tear follows a structured progression that includes controlled mobility, strengthening exercises, and gradual return to activity. The process typically consists of three phases:
- Early recovery phase – Focus on reducing swelling, protecting the tendon, and gentle mobility exercises.
- Strengthening phase – Gradually rebuilding strength and improving flexibility.
- Return-to-activity phase – Restoring full function and preventing re-injury.
Each phase requires consistency and patience, so let’s dive into the specific exercises recommended at each stage.
Phase 1: Early Recovery & Mobility Exercises
In the initial stage, your focus should be on reducing pain, swelling, and improving mobility without putting excessive strain on the tendon.
1. Ankle Pumps
- Sit or lie down with your leg elevated.
- Gently move your foot up and down like pressing a gas pedal.
- Perform 15–20 reps every hour to encourage circulation.
2. Towel Stretch
- Sit with your leg extended and wrap a towel around the ball of your foot.
- Gently pull the towel towards you to stretch your calf.
- Hold for 15–30 seconds, repeat 3 times.
3. Seated Heel Raises (If cleared by your doctor)
- Sit on a chair with your feet flat on the ground.
- Slowly lift your heels, keeping your toes on the floor.
- Hold for 5 seconds, lower down, and repeat 10 times.
Phase 2: Strengthening Exercises
As healing progresses, strengthening exercises help rebuild tendon resilience and function.
4. Standing Calf Raises
- Stand with feet shoulder-width apart.
- Slowly raise your heels off the ground, then lower back down.
- Perform 3 sets of 10 reps.
5. Eccentric Heel Drops (Highly Effective for Tendon Strength)
- Stand on the edge of a step with heels hanging off.
- Slowly lower your heel below the step and use your other foot to return to start.
- Do 3 sets of 12 reps per leg.
6. Resistance Band Ankle Flexion
- Sit with a resistance band looped around your forefoot.
- Push against the band to flex your ankle, then return slowly.
- Perform 3 sets of 15 reps.
Phase 3: Functional & Balance Exercises
In the final phase, focus on dynamic movements and stability to prepare for daily activities and sports.
7. Single-Leg Balance
- Stand on your injured leg for 30 seconds.
- Progress by closing your eyes or standing on an uneven surface.
- Repeat 3 times.
8. Heel-to-Toe Walks (Great for Coordination)
- Walk in a straight line, placing your heel directly in front of the toes of your other foot.
- Perform for 10–15 steps.
9. Light Jogging & Plyometrics (Final Phase)
- Once cleared by your therapist, begin light jogging.
- Introduce gentle plyometric exercises like jumping rope or side hops.
- Listen to your body and progress gradually.
Tips for a Successful Recovery
- Be consistent with rehab exercises but avoid overloading the tendon.
- Listen to your body – If pain increases, adjust your routine.
- Wear proper footwear to provide support during recovery.
- Incorporate cross-training like swimming or cycling to maintain fitness.
- Seek professional guidance from a physical therapist for personalized rehab.
Conclusion
Recovering from an Achilles tendon tear requires patience, dedication, and a progressive approach to rehabilitation. By following these Achilles tear rehab exercises, you can restore strength, mobility, and confidence in your movement.
If you’re recovering from an Achilles injury, consult with a physical therapist to ensure you’re on the right track. Stay consistent, stay positive, and get back to doing what you love!
Kallie Snyder is an author at Stonegate Health Rehab, providing valuable insights, recovery guidance, and rehab resources to help individuals achieve better health and well-being.