Achilles Tendinopathy Exercises

Achilles tendon researchers no longer recommend eccentric exercises over doing traditional calf raises (raise and lower). Eccentric exercises are perfectly fine to do, but slow and heavy is the new recommendation in part because patient compliance is better!

Here is what to do:

Start with this isometric (hold the position) exercises, try it with the heel raised at a few different heights. Progress to calf raises as soon as they are possible with little to no pain.

As of September 2015, tendon researchers now recommend slow and heavy calf raises as the best option for tendon rehabilitation. Eccentric exercises (slowly lower on one leg, and raise back up using two) are no longer considered to be the best option.

https://www.youtube.com/watch?v=KWGR4PeXDpk

Raise (concentric) and lower (eccentric) your body on one leg and gradually add weight with a dumbbell or backpack. Do this with the knee bent as well as straight.

Please consult a healthcare professional before trying to rehabilitate an injury yourself.

To treat Achilles tendinopathy we combine: evidence based soft tissue work (see below), gait retraining, hip muscle weakness assessment, joint manipulation and exercise.