Physiotherapy Exercises for the Achilles Tendon

The Achilles tendon is a tough band of tissue that runs along the back of the lower leg and connects to the foot at the heel. The Achilles tendon plays a pivotal role in walking and standing; any injury to this tendon is likely to cause pain when bearing weight or walking. Physical therapy exercises can help keep the tendon flexible and stabilize the area around the tendon to prevent injury.

  1. Achilles Stretching

    • Stretching the Achilles tendon, ankle and calf muscles is an important part of keeping the Achilles tendon strong and helping it resist damage from strains. Strains occur when a tendon is pulled beyond its limit of flexibility, which can lead to irritation, pain and potentially a tear or rupture in the tendon. To stretch the Achilles tendon, the angle between the foot and the front of the shin must be reduced.

      An easy way to stretch the tendon and calf muscles at the same time is to stand about three feet from a wall (depending on your height), place your palms on the wall and step forward with one foot. The foot that is kept back will stretch at the Achilles and calf; bending further at the knees will deepen the stretch. Hold a stretch for 15 to 20 seconds but never stretch through pain. If you are recovering from an Achilles injury, be wary of stretching too far too quickly.

    Calf Strength

    • Strengthening the muscles of the calf which surround the Achilles tendon can provide support and may reduce the chances of incurring tendon injuries. Regular running and walking can help improve calf strength, but doing exercise to target the calf muscles specifically is also important. The heel raise, or calf raise, is a good exercise to achieve this goal. To do a heel raise, simply stand flat on your feet and use the strength of the calves to raise yourself up onto the balls of your feet. You can hold weights in your hands or perform heel raises on one foot to increase resistance as your strength improves. Performing heel raises with the balls of the feet on a ledge such as the edge of a stair can allow for a greater range of motion.

    Balancing Exercises

    • Balancing exercises can help build up the stability of the ankle to help protect the Achilles tendon. Simply standing on one foot for a minute or two can significantly boost the strength of the small muscles in the feet and lower legs, which can help train the nerves to keep the ankles from rolling over. Rolling the ankles is a common cause of sprains and damage to the Achilles tendon. As your balance improves, try leaning slightly forward, backward and from side to side to work the muscles more intensely and further improve balance. As with calf raises, you can hold weights in your hands to increase resistance.