Dealing with a sore Achilles? Man, I remember when mine flared up after overdoing it with hill sprints. Could barely walk down stairs the next day. Not fun. The good news? Most people recover well with the right achilles tendonitis exercises – but nailing the timing and technique is everything. Get it wrong, and you might just prolong the agony. Let's cut through the noise and talk practical rehab.
What’s Actually Happening With Achilles Tendonitis?
Think of your Achilles tendon like a tough rope connecting your calf muscles to your heel bone. Tendonitis means that rope is irritated, inflamed, and cranky. It usually screams at you:
- Morning stiffness that feels like concrete in your tendon
- A sharp or dull ache right above your heel, especially after activity
- Maybe some swelling or a tender lump you can feel
- Pain ramping up when you push off your toes (walking, running, climbing)
Why bother with exercise then? Because targeted exercises for achilles tendonitis aren't about pushing through pain. They're about gently coaxing that damaged tendon tissue to remodel itself stronger and more resiliently. Skip this, and you risk the problem dragging on... or coming right back.
Red Flag Central: If you have severe swelling, redness, warmth, or pain so bad you can't put weight on your foot – see a doctor or physio NOW. Don't mess around with exercises alone. Could be a partial tear or something else needing expert attention.
Your Achilles Tendonitis Exercise Plan: Phased Recovery
Throwing random stretches at it won't cut it. Recovery happens in stages. Jumping ahead too fast is like rebuilding a house without letting the foundation set. Here's the roadmap:
| Phase | Primary Goal | Focus Exercises | Typical Duration | Pain Guidance |
|---|---|---|---|---|
| Acute (Ouch!) | Calm inflammation, reduce pain | Rest, ice, *gentle* mobility (NOT aggressive stretching) |
Few days to 2 weeks | Keep pain below 3/10. Sharp pain = STOP. |
| Subacute (Okay-ish) | Start rebuilding tendon tolerance | Isometric holds, light eccentrics | 2 - 6 weeks | Mild ache (1-4/10) during/after exercise is usually OK. Sharp pain isn't. |
| Rebuilding (Getting There) | Gradually increase tendon load | Heavier eccentrics, basic strength | 4 - 12 weeks | Expect mild stiffness/muscle soreness. Tendon pain should decrease. |
| Return to Play (Almost!) | Rebuild sport-specific power & endurance | Plyometrics, faster movements, sport drills | 2 weeks+ | Minimal to no tendon pain during activity. Monitor next-day stiffness. |
Where most people mess up? Either staying stuck in rest mode too long (leading to weakness and stiffness) or charging straight into intense calf raises without building the foundation. Patience is annoying, but necessary.
*Crucial* Before You Start Any Achilles Tendonitis Workout
Look, I'm not your physio. If the pain's persistent, sharp, or you're just unsure, get a proper diagnosis. A physiotherapist can pinpoint exactly what's up with YOUR tendon and tailor these exercises. What works for one person's mild tendonitis might irritate another person's insertional issue (pain right at the heel bone). That distinction matters.
The Essential Achilles Tendonitis Exercises (By Phase)
Alright, let's get practical. Here are the key moves, when to do them, and how to do them RIGHT.
Phase 1: Acute (Initial Pain & Inflammation)
Goal: Move gently without flaring it up.
- Ankle Alphabet (Seated): Sit with leg outstretched (knee straight). Trace the alphabet in the air with your big toe. Keep movements small and pain-free. (Why: Maintains joint mobility without straining the tendon)
- Gentle Towel Stretch (Knee Straight): Sit with leg straight. Loop towel around forefoot. Gently pull foot towards you until you feel a *light* stretch in the calf/Achilles. Hold 15-20 seconds. Repeat 3-4x. NO pushing into pain.
- Isometric Plantarflexion (Pain-Dependent): Sit with foot flat. Press ball of foot gently down into floor (like a tiny gas pedal press) and hold. Should feel calf muscle engage but zero tendon pain. Hold 30-45 sec, repeat 2-3x. (Skip if it causes any discomfort)
Ice Smart: After these, or if it feels warm/swollen, ice for 15 mins max. Wrap ice pack in thin towel. Don't ice directly before exercise. Honestly, I prefer icing *after* gentle movement or at the end of the day.
Phase 2: Subacute (Starting to Rebuild Tolerance)
Goal: Introduce controlled tendon loading.
- Isometric Heel Holds (Double Leg): Stand facing wall, hands for balance. Rise up onto both toes. Slowly lower heels only HALFWAY down. Hold that mid-position (like you're paused in a slow descent) for 30-45 seconds. Repeat 3-4x. (Focus: Builds strength statically without the harsh lowering phase)
- Bent-Knee Calf Raises (Double Leg): Stand with knees slightly bent (about 20-30 degrees). Rise up onto toes slowly, lower down EVEN SLOWER (take 5 seconds down). Focus on control. Do 2 sets of 10-15 reps. (Why: Targets the Soleus muscle deeper in the calf, crucial for Achilles health)
- Eccentric Heel Drops (Double Leg Up / Single Leg Down - Mild): Stand on edge of step, balls of both feet on step, heels hanging off. Use BOTH legs to rise up onto toes. Shift weight to the *injured* leg only. Now, take a FULL 5-6 seconds to lower the heel of the injured leg BELOW the step level. Use the uninjured leg to help lift back to start. That's one rep. Do 2 sets of 10-15 reps daily. The magic is in the slow, controlled lowering (eccentric phase). (Mild tendon ache afterward is often OK; sharp pain during is NOT).
Phase 3: Rebuilding (Increasing Load & Strength)
Goal: Progressively challenge the tendon to handle more force.
| Exercise | How To | Sets & Reps | Key Tip |
|---|---|---|---|
| Straight-Knee Eccentric Heel Drops (Single Leg Down) | Stand on step, balls of feet on step, knees straight. Rise with BOTH legs. Lower ONLY injured leg slowly (5-6 sec) below step. Use good leg to help back up. | 2 sets of 12-15 reps (Daily) | Keep knee locked straight. Much harder than bent-knee! |
| Single Leg Bent-Knee Calf Raises | Stand on injured leg only, knee slightly bent. Rise onto toe slowly, lower even slower (4 sec down). Hold wall lightly for balance. | 2 sets of 8-12 reps | Control is king. Don't let momentum bounce you up. |
| Seated Calf Raises (Weighted) | Sit with knees bent 90°, feet flat. Place weight (dumbbell, sandbag) on thighs near knees. Lift heels as high as possible, pause, lower slowly (3 sec). | 3 sets of 15-20 reps | Deeply targets the Soleus. Start light! |
Progression is key here. Once an exercise feels easy (minimal next-day stiffness), you can usually:
- Add reps (up to about 20-25)
- Add sets (up to 3-4)
- Add weight (use backpack, dumbbells, weight vest - increase SLOWLY)
Pick one way to progress at a time, not all three! Tendons adapt slower than muscles. Rushing = setback city.
Phase 4: Return to Play (Power & Sport-Specific)
Goal: Prepare tendon for running, jumping, quick changes.
Warning: Don't jump into this phase unless you have minimal pain during daily life and the Phase 3 exercises feel strong and easy. Seriously, skipping phases is the fastest way back to square one.
- Double Leg Pogo Hops: Stand with feet shoulder-width, slight knee bend. Hop up and down quickly *on the spot* using just ankle spring. Focus on minimal ground contact time. Start with 2 sets of 20 seconds, build to sets of 40-60 secs. (Monitor tendon reaction carefully next day)
- Forward/Backward Hops (Small Range): Hop forward a few inches, immediately hop back. Stay light and springy. Progress to single leg once double leg is pain-free. 2 sets of 15 hops each way.
- Sport-Specific Drills: Gradual return to running (start run/walk intervals), controlled agility ladder drills, light jumping in place mimicking sport movements.
This phase is highly individual. A runner's progression will look different than a basketball player's. The 24-hour rule is gospel: If you have increased tendon pain/stiffness MORE THAN 24 hours after an activity, you did too much. Dial it back next session.
Common Mistakes That Screw Up Achilles Tendonitis Recovery
Watching folks self-sabotage hurts my soul. Avoid these like the plague:
| Mistake | Why It's Bad | The Fix |
|---|---|---|
| Stretching Aggressively Too Early | Forces the irritated tendon into lengthened position, causing micro-tears. | Focus on gentle mobility/isometrics first. Save deep stretching for later phases. Static stretch hold time max 20-30 secs. |
| Only Doing Straight-Knee Work | Neglects the Soleus muscle (bent-knee position), leaving a weakness. | Include bent-knee calf raises and seated raises ALONGSIDE straight-knee work. |
| Ignoring Pain Signals (Pushing through "the burn") |
Tendon pain ≠ muscle burn. Pushing sharp pain worsens damage. | Respect the pain scale. Sharp pain = STOP. Mild ache (1-4/10) *might* be acceptable during eccentrics (consult pro!). |
| Doing Exercises Only Once a Week | Tendons need consistent, controlled loading to remodel. Infrequent = ineffective. | Frequency is key! Most rehab exercises are done DAILY or every other day in early phases. Later phases might be 3-4x/week. Consistency trumps occasional intensity. |
| Rushing Back Into Full Activity | Tendon feels okay walking, so you sprint... and boom. Reinjury. | Follow a graded return-to-sport plan. Increase volume/duration FIRST, then intensity/speed LAST. |
Another sneaky one? Wearing old, unsupportive shoes. Seriously, check your footwear. Worn-out cushioning or lack of heel support can make everything worse. Not saying you need expensive orthotics, but decent shoes matter. I trashed a pair of favorites during my own recovery – it hurt, but my tendon thanked me.
Beyond Exercises: Stuff That Really Helps Achilles Tendonitis
The exercises are core, but these helpers stack the odds in your favor:
- Load Management: This is HUGE. If rehab exercises flare you up, you're probably doing too much IN DAILY LIFE. Driving clutch pedal constantly? Standing all day on concrete? Long hikes? Track your steps/activity and find where you can reduce load temporarily. Swap high-impact for swimming/cycling if possible.
- Heel Lifts (Temporarily!): A small (1/4" - 1/2") heel lift in BOTH shoes worn consistently can take tension off the Achilles. Useful in early painful phases. Phase them out gradually as pain improves though, or your calf will shorten.
- Massage & Mobility (Calf & Foot): Tight calves pull on the Achilles. Gently foam rolling the calf (avoid rolling directly over the painful tendon!) and using a tennis ball under the foot can help. Focus on the calf muscle belly, not the tendon itself.
- Nutrition & Hydration: Tendons need protein (collagen), Vitamin C, and manganese to heal. Staying hydrated helps tissue health. Not a magic bullet, but neglecting it doesn't help.
Frequently Asked Questions About Achilles Tendonitis Exercises
How long does it take for achilles tendonitis exercises to work?
Honestly, buckle up. Tendons heal slowly due to lower blood flow. You might notice less pain within a few weeks of consistent, correct exercise, but full recovery and return to sport often takes 3-6 months, sometimes longer for stubborn cases. Patience and persistence are non-negotiable. Giving up after 3 weeks is why many people have chronic issues.
Should I stretch my Achilles if it hurts?
Generally, NO in the early acute phase. Aggressive stretching can irritate it further. Focus on gentle mobility and isometrics first. Once you're into the subacute/rebuilding phases, gentle stretching (like the bent-knee Soleus stretch) can be introduced, BUT only if it doesn't cause sharp pain. Always prioritize controlled loading (eccentrics) over passive stretching.
Is it OK to walk with Achilles tendonitis?
Usually yes, but listen to your pain. If walking causes sharp pain or significantly worsens your symptoms afterward, you're walking too much. Shorten distances, slow down, maybe use heel lifts temporarily. Walking is often a good gauge – if pain increases during or after a walk, you need to dial back activity levels.
What exercises make Achilles tendonitis worse?
Avoid these like fire in the early stages:
- Aggressive calf stretches (long holds, deep force)
- Jumping, running, sprinting, plyometrics
- Hiking steep hills (especially downhill!)
- Exercises that involve pushing off hard with the toes (e.g., burpees, box jumps)
- High-impact aerobics or dance with lots of bouncing
Later, you'll gradually reintroduce some of these.
Do eccentric exercises really work for Achilles tendonitis?
The research evidence is pretty strong, yes. The slow lowering phase (eccentric) seems particularly effective at stimulating tendon remodeling and reducing pain in mid-portion Achilles tendonitis. That's why heel drops are a cornerstone. BUT – technique and progression are critical. Doing them wrong or too heavy too soon won't help.
Should I ice my Achilles tendonitis?
Useful in the first few days/week to manage inflammation and pain, especially after activity. Apply ice wrapped in a thin cloth for 15 mins max, 2-3 times a day. Don't ice before exercising. Beyond the initial inflammatory phase, the benefits are less clear, but if it feels good and reduces pain for you, it's probably fine.
Can I still do upper body workouts?
Absolutely! Just avoid exercises that put strain on the calf/Achilles unnecessarily. Skip standing overhead presses where you push through your toes heavily. Opt for seated variations. Avoid heavy leg presses or deadlifts where you drive through the balls of your feet aggressively until cleared.
When can I start running again after Achilles tendonitis?
This is the million-dollar question, and it varies wildly. A general rule of thumb: You should be pain-free doing all previous phase exercises (including single leg eccentric heel drops and calf raises) with good strength AND able to hop pain-free on the injured leg before starting a walk-to-run program. Even then, start with short intervals (e.g., 1 min run / 2 min walk) on flat, soft surfaces. Increase running time VERY gradually (no more than 10% per week). Any setback? Go back a step. Rushing this is the top reason for relapse.
Sticking With It (The Mental Game)
Let's be real: Achilles tendon rehab is a grind. It's slow. It's repetitive. You'll have good days and bad days. What helped me?
- Track Progress: Not just pain (which fluctuates), but function. "Could I walk downstairs normally today?" "Did I manage 15 heel drops at bodyweight when last week I only did 10?" Celebrate functional wins.
- Consistency Over Perfection: Missed a day? Don't beat yourself up. Just get back on track. Doing the exercises MOST days consistently matters far more than one perfect session.
- Communicate with Pros: If you're stuck, plateaued, or getting worse despite exercises, see a physio! Don't suffer in silence for months. A small technique tweak or different exercise selection can make all the difference.
Finding the right achilles tendonitis exercises and diligently progressing through the phases is your best shot. It demands patience and discipline, but the payoff – walking, running, playing without that nagging heel pain – is worth every single slow, controlled heel drop.