Achilles Tendon Exercise Sheet

If any disabling pain is experienced stop the exercise immediately

These exercises are designed to stretch the calf muscle and Achilles tendon. They are particularly useful for Achilles tendinopathy; a painful condition of the Achilles tendon.

The exercise is best done in shoes on a step or a low table (see diagrams). First stand on your toes on the edge of the step. 


Then stand on the painful side only and gradually lower your heel towards the ground. Some mild pain may be experienced. Hold in this position for 10 seconds and then step down. Do not go back into the upright position but step down.

Do this fifteen times with the leg straight and then fifteen times with the leg bent. This then needs to be repeated six times a day.

Then this can easily be performed without even minor discomfort then a backpack containing gradually increasing weight may be worn whilst performing the exercise.

 

If any disabling pain is experienced stop the exercise immediately