3 Exercises for Achilles Tendonitis
3 Exercises for Achilles Tendonitis: A Guide to Achilles Tendon Rehabilitation
Are you experiencing Achilles tendon pain, stiffness or soreness around your heel and ankle? Achilles tendonitis, also commonly referred to as Achilles tendinopathy, can make walking, running, jumping and exercising uncomfortable.
At Hoppers Crossing Sports & Spinal, we commonly see people from Hoppers Crossing, Werribee, Point Cook, Tarneit, Williams Landing, Laverton, Altona Meadows and Truganina seeking help for Achilles tendon pain and other ankle and foot conditions.
A carefully progressed rehabilitation program can help improve the strength and capacity of the Achilles tendon and gradually return you to your normal activities.
Below are 3 exercises for Achilles tendonitis that may form part of a rehabilitation program.
Important: Achilles tendon pain can have different causes and severity. These exercises are general information and may not be appropriate for everyone. If you have sudden severe pain, significant swelling, bruising, difficulty walking or felt a sudden “pop” in the Achilles, seek professional assessment before exercising.
What Is Achilles Tendonitis?
The Achilles tendon connects the calf muscles to the heel bone. It plays an important role in walking, running, jumping and pushing off the ground.
Achilles tendon pain can develop when the tendon is exposed to more load than it can currently tolerate. This can occur following:
Increasing running distance or intensity too quickly
Starting a new exercise program
Increasing jumping or sporting activities
Changes in training surfaces
Reduced calf strength
Poor load management
Returning to sport after a period of inactivity
Symptoms can include pain and stiffness in the Achilles tendon, particularly when getting out of bed, walking after sitting for a period of time, running or exercising.
Exercise 1: Standing Calf Raise
Calf raises are a fundamental exercise for developing the strength and load capacity of the calf muscles and Achilles tendon.
How to perform a calf raise
Stand with your feet approximately hip-width apart.
Hold onto a wall or stable surface for balance if required.
Slowly raise your heels from the ground.
Pause at the top of the movement.
Slowly lower your heels back towards the floor.
Repeat for 10–15 repetitions.
Exercise tips
Focus on a slow and controlled movement rather than bouncing through the exercise.
As your strength improves, you can progress from using both legs to performing single-leg calf raises.
Suggested starting point
2–3 sets of 10–15 repetitions
The appropriate amount of exercise will depend on your current symptoms and rehabilitation stage.
Exercise 2: Eccentric Heel Drops
Eccentric calf loading involves slowly lowering the heel while the calf muscles are under tension. This can be incorporated into Achilles tendon rehabilitation when appropriate.
How to perform
Stand on the edge of a step with your heels slightly off the edge.
Rise onto your toes using both legs.
Transfer your weight onto the affected leg.
Slowly lower your heel below the level of the step.
Use both legs to return to the starting position.
Repeat.
The key component is the slow lowering phase.
Exercise tips
Aim for approximately 2–3 seconds during the lowering movement.
Initially, you may need to use a handrail or wall for balance.
If symptoms are aggravated significantly during or after the exercise, the exercise may need to be modified.
Suggested starting point
2–3 sets of 8–12 repetitions
Progress gradually as your Achilles tendon becomes stronger and more tolerant of load.
Exercise 3: Single-Leg Calf Raise
Once you can perform double-leg calf raises comfortably, progressing to single-leg calf raises can increase the demand placed on the calf and Achilles tendon.
How to perform
Stand upright with one foot on the ground.
Hold onto a wall or stable surface for balance.
Slowly raise your heel as high as you comfortably can.
Pause briefly at the top.
Slowly lower your heel back towards the ground.
Complete your repetitions before changing sides.
Exercise tips
Try to keep your knee, ankle and foot aligned throughout the movement.
Avoid allowing your ankle to roll excessively inward or outward.
As your strength improves, you can gradually increase the number of repetitions or add resistance.
Suggested starting point
2–3 sets of 6–12 repetitions
The goal is to progressively increase the strength and load tolerance of the calf and Achilles tendon.
How Often Should You Exercise?
Achilles tendon rehabilitation usually requires gradual progression rather than trying to strengthen the tendon as quickly as possible.
Your exercise program may need to be adjusted according to:
Your current pain levels
How long you’ve had Achilles tendon pain
Your calf strength
Your daily activity levels
Your running or sporting demands
How your symptoms respond over the following 24 hours
A small amount of discomfort during rehabilitation does not necessarily mean that you are causing damage, but a significant increase in pain or stiffness that persists after exercise may indicate that the current workload is too high.
When Should You See an Osteopath for Achilles Tendon Pain?
If your Achilles tendon pain is persistent, worsening or preventing you from exercising, an assessment can help determine the likely contributing factors and develop an appropriate rehabilitation program.
An osteopath may assess:
Achilles tendon and calf function
Ankle mobility
Foot and lower-limb movement
Calf strength
Running or sporting loads
Training volume and recovery
Other possible contributors to heel and ankle pain
Treatment and rehabilitation can then be tailored to your individual goals and activity levels.
Achilles Tendonitis Treatment in Hoppers Crossing
If you’re experiencing Achilles tendon pain, heel pain or ankle pain, the team at Hoppers Crossing Sports & Spinal can help assess your condition and develop an individualised treatment and exercise program.
We provide osteopathic care for people throughout Hoppers Crossing, Werribee, Point Cook, Tarneit, Williams Landing, Laverton, Altona Meadows and Truganina.
Whether your Achilles pain is affecting walking, running, gym training or sport, appropriate rehabilitation can help you progressively rebuild strength and return to the activities you enjoy.
Don’t Let Achilles Pain Keep You Off Your Feet
Achilles tendon rehabilitation is often about finding the right balance between loading the tendon enough to improve its capacity while avoiding excessive increases in workload.
Calf raises, eccentric heel drops and single-leg calf raises can all form part of a progressive Achilles tendon rehabilitation program.
If you’re unsure which exercises are appropriate for your Achilles tendon pain, consider getting assessed by an osteopath or other qualified health professional.
Hoppers Crossing Sports & Spinal
1/30 Powell Drive, Hoppers Crossing VIC 3029
Phone: 03 7038 0863