Achilles Tendon Rehabilitation Exercises in Chingford

Isometric Calf Hold

Useful if the tendon is particularly sensitive.

• Rise onto your toes and hold the position 
• Use both legs initially if needed
• Progress to one leg when comfortable 
• Hold for 30 to 45 seconds 
• repeat 4 times 

Keep the ankle controlled and avoid pushing through increasing pain.

Single Leg Calf Raise

Stand on a flat floor and use a wall or chair lightly for balance.

• Slowly raise onto the toes
• Lower slowly and under control
• 3 sets of 10 to 15 repetitions

Once this becomes easy, gradually add resistance using weights or a weighted backpack rather than continually adding more repetitions.

Bent knee calf raises

This exercise is best performed sitting down and places more emphasis on the soleus muscle, which is an important part of the calf and Achilles complex.

• Sit with the knee bent at roughly 90 degrees
• Keep the foot flat and slowly raise the heel
• Place a weight across the top of the knee or lower thigh to add resistance
• Slowly lower the heel back down under control
• 3 sets of 10 to 15 repetitions

Increase the weight gradually as the exercise becomes easier.

Running requires the Achilles to store and release energy quickly. 

Slow calf raises alone do not fully prepare it for this. Once strength work is comfortable, introduce small double leg pogo hops.

• Keep the jumps small
• Bounce lightly from the balls of both feet
• Start with 2 sets of 10
• Allow the Achilles to absorb and release the movement naturally

Check how the heel feels later that day and the following morning. If symptoms remain settled, gradually increase the number of repetitions.

Single Leg Pogo Hops

Progress to single leg pogos once double leg hopping is comfortable.

• Begin with 2 sets of 10
• Keep the hops small and controlled
• Build the number gradually
• Stop progressing if pain is increasing from session to session

Pain during normal walking should ideally be minimal before returning to regular running. 

Research also suggests that someone who has more than mild pain during repeated single leg hopping is likely to struggle with running load.

Once single leg hopping is well tolerated, running can gradually return.

A simple starting session could be.

• 1 minute easy running
• 1 minute walking
• Repeat for around 10 rounds
• Initially concentrate on easy, level running
• Increase running time before introducing faster running, hills or harder interval sessions

The response the following morning is important. If morning stiffness or heel pain noticeably increases, reduce the previous running load rather than pushing straight through it.