Achilles Tendon Rehab: Steps to Recovery

What Causes Achilles Tendon Injuries?
Achilles tendon injuries often occur due to overuse, sudden movements, or improper training techniques. Common causes include:
- Overtraining: Pushing the body beyond its limits without adequate rest.
- Poor Footwear: Wearing shoes with inadequate support during physical activities.
- Tight Calf Muscles: Reduced flexibility increases strain on the tendon.
- Age and Overuse: Degeneration of the tendon over time can lead to injuries, especially in individuals over 30.
Key Stages of Achilles Tendon Rehab
- Early Recovery (Weeks 1-4)
- Focus on reducing pain and swelling with rest, ice, and elevation.
- Use a supportive boot or brace to protect the tendon during the initial phase.
- Rehabilitation Phase (Weeks 5-12)
- Gradual introduction of range-of-motion exercises to prevent stiffness.
- Begin light stretching and strengthening exercises for the calf muscles.
- Strength and Conditioning (Months 3-6)
- Progress to weight-bearing exercises like heel raises and resistance training.
- Incorporate balance and stability exercises to improve tendon resilience.
- Return to Activity (Months 6-9)
- Gradually reintroduce high-impact activities like running or jumping.
- Follow a structured return-to-sport program to prevent setbacks.
Effective Exercises for Achilles Tendon Rehab
- Calf Stretches: Stand with one leg behind and gently press the heel down while keeping the knee straight.
- Eccentric Heel Drops: Stand on a step, lower the injured heel below the step slowly, then return to the starting position.
- Toe Towel Scrunches: Place a towel under your foot and scrunch it using your toes to strengthen the foot and arch.
Tips for a Successful Recovery
- Follow Your Rehab Plan: Stick to the exercises and advice provided by your physiotherapist.
- Avoid Overloading Early: Rushing recovery can worsen the injury and prolong healing.
- Wear Proper Footwear: Use supportive shoes to reduce strain on the tendon.
- Be Patient: Tendon injuries take time to heal—stay consistent and give your body what it needs.
Achilles tendon rehab requires dedication, proper care, and guidance from a professional physiotherapist. A structured program can help you regain mobility, build strength, and reduce the risk of re-injury. For expert guidance and personalized rehabilitation plans, visit APS Physio. Follow our Instagram page for more tips and exercises to support your recovery journey.