Achilles tendon pain
Exercises for Achilles tendon pain
Is exercise safe and helpful for achilles tendinopathy?
This video explains why exercise is crucial for recovery:
02 Rethinking the Role of Exercise for Achilles Tendinopathy
This video demonstrates the exercise regime, which you can follow (the exercises start at 3 minutes 24 seconds):
01 Progressive Loading Exercises for Achilles Tendinopathy
How many should I do and how often?
Aim to do these exercises 1-2 times per day.
As a rough guide, aim for 10-15 repetitions. You may only be able to manage a few to start with: that’s fine. Make a note of how many you can do and repeat this each day until it starts to feel easier. Gradually increase how many you practice over time (this often takes several weeks). If you can do more than 15, progress to the next level.
What if the exercise is painful?
Exercising in pain is acceptable. It’s worth knowing that pain during exercise does not mean you’re harming yourself. If you experience more pain than you can comfortably tolerate or it impacts your ability to carry out the exercises the following day, then you may want to scale the difficulty back next time. If this happens, don’t worry, you can try fewer repetitions and then gradually build it up again. If you are struggling to find a suitable level of exercise, then seek professional help for further guidance