Exercises for Achilles tendonitis
If you're dealing with discomfort in your Achilles tendon, you know how much it can limit even the simplest tasks. This selection of basic exercises helps you maintain movement and reduce stiffness, but bear in mind that every body responds differently. A personalised plan lets you progress safely with professional follow-up and adjustments as you improve.
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6 recommended exercises
Ankle circles mobilisation
Easy- 1.Sit on a chair with your back straight and your foot lifted off the floor.
- 2.Keep the knee still and slowly draw wide circles with the ankle, first turning inwards.
- 3.Do the same number of circles outwards, then place the foot back down.
- 4.Rest for a few seconds and repeat the sequence with the other foot.
Caution:
- Do not perform if there is severe acute pain, recent swelling or a marked feeling of instability.
Calf stretch against a wall
Easy- 1.Stand facing a wall about one step away, with your hands on the wall at shoulder height.
- 2.Step back with the affected leg, keeping the knee straight and the heel on the floor.
- 3.Lean towards the wall until you feel a gentle stretch in the calf, hold for 30 seconds and return.
- 4.Repeat with the other leg if there is no discomfort, and keep your breathing relaxed.
Caution:
- Avoid if there is sharp pain or active swelling in the tendon.
Double-leg heel raise with support
Medium- 1.Stand with your feet hip-width apart, holding the back of a chair or the wall for balance.
- 2.Slowly raise both heels until you are on your toes, and hold for 1-2 seconds at the top.
- 3.Lower slowly without letting the whole foot drop down, controlling the movement so it is not too fast.
- 4.Breathe steadily and repeat.
Caution:
- Do not perform if pain increases as you rise or lower.
Heel raise with a hold at end range
Medium- 1.Stand near a wall or chair to help with balance.
- 2.Perform a heel raise as in the previous exercise, but at the top hold the position for 3 seconds, focusing on control.
- 3.Lower slowly until the heel is fully down and pause briefly before repeating.
- 4.Avoid swaying and keep the knee slightly bent.
Caution:
- Do not perform if you feel locking or persistent clicking in the ankle.
Eccentric heel drop from a step with both legs
Hard- 1.Place the front part of both feet on a safe step at home, with the heels off the edge.
- 2.Hold lightly onto a handrail or the wall for balance.
- 3.Raise both heels with control, then slowly lower the affected heel over 4 seconds, keeping the other leg bent on the step.
- 4.When you reach the lowest point, rise again using both legs and repeat.
Caution:
- Avoid if there is obvious swelling or throbbing in the tendon.
Assisted single-leg eccentric heel drop on a step
Hard- 1.Step onto a safe step and place only the affected foot on the front edge, with the other leg slightly bent on the step for minimal support.
- 2.Hold a handrail or the back of a chair for stability.
- 3.Push up with both legs to raise the heels, then let the affected leg lower slowly over 5 seconds until the heel drops below the level of the step.
- 4.Return to the start using the unaffected leg for assistance and complete the reps.
Caution:
- Do not perform if there is sharp pain during the eccentric phase or marked instability.
How to fit these exercises into your day
Try to do these exercises at a time of day when you can calmly devote at least 15-20 minutes to them; doing them after a short, gentle warm-up and before other physical activity can make movement easier. Consistency is key, so try to fit them into your daily routine about five days a week, but listen to your body and ease off the intensity depending on how you respond. Follow-up from a physiotherapist through a personalised plan at €20/month ensures that every rep makes sense for your particular case.
Important precautions
If at any point you experience intense pain, tingling or marked swelling, stop the activity and contact a professional; these are signs that you need a more thorough assessment. Avoid straining the area with sudden movements or excessive loads, especially if you notice the tendon is sensitive. A personalised plan supervised by a physiotherapist helps you recognise these signs and adjust your progression without compromising your recovery.
Want a plan tailored to your case?
These exercises are a good starting point, but every case is different. A physiotherapist can design a progressive plan for you, with monthly follow-up.
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Frequently asked questions
How often should I do these exercises?
Ideally, gentle mobility and strengthening exercises can be done almost daily, as long as no sharp pain appears; what matters is keeping a regularity that doesn't overload the area. To avoid overloading, a physiotherapist can help you space out your sessions more effectively within a personalised plan.
How long will it take to notice improvement with these exercises?
The answer varies depending on the degree of irritation and your activity level, but it may take a few weeks to feel a greater sense of control. A personalised plan allows the progression of the exercises to be adapted to your pace of recovery and helps assess when to introduce new loads.
Can I combine these exercises with other sporting activities?
Yes, as long as you respect pain as your limit and adapt your total workload so as not to overload the tendon. A personalised plan at €20/month guided by a physiotherapist balances your sporting demands with the therapeutic exercises.
Why do I need a personalised plan?
Because each person has their own movement pattern, injury history and response to exercise; generic protocols don't take those differences into account. A personalised plan drawn up by a physiotherapist monitors your progress, adjusts the exercises according to your symptoms and optimises recovery by prioritising activities that are safe and effective for your Achilles tendon.
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