Achilles Tendon Rehab Exercises
- The first step in rebuilding a healthy Achilles heel is to put it back in motion. Consult with your doctor after the injury or after surgery to repair the tendon to determine when it is safe to resume movement. Begin with small movements and proceed slowly. Start by moving the foot up and down, watching the Achilles contract and extend. As this motion becomes more comfortable, add heel and toe rotations. Full mobility will be regained eventually and it is important to start slowly to build endurance.
- Isometrics do not require movement. Sit and flex the calf muscle---the Achilles flexes on its own during this exercise, which rebuilds strength in the tendon and the calf. Stretching is another way to use the tendon and lower leg muscles. Toe and heel raises work the Achilles as well as the front and back lower leg muscles; these low impact movements are safe starting points.
- As range of motion and strength improve, balance can be addressed, particularly in the case of a torn Achilles tendon. A tear in the Achilles also tears nerve cellsl balancing exercises rebuild communication between the tendon and its nerves. A simple balance exercise is to walk straight line with both feet, then stand on the injured foot. Do these exercises with your eyes closed to further improve balance.
- Regular exercise like walking, running and other activities you enjoy will help continue the process already begun in rebuilding movement, strength, balance and confidence in the Achilles tendon. An Achilles injury is serious and work outs must stop and be adjusted if pain results.
