Introduction
Achilles tendinopathy is a common condition affecting the tendon that connects your calf muscles to your heel. It often results from overuse, sudden increases in activity, poor footwear, or biomechanical issues.
Physiotherapy plays a crucial role in reducing pain, improving tendon strength, and preventing further injury.
1. Eccentric Heel Drops
Eccentric exercises are the cornerstone of Achilles rehabilitation.
How to do it:
- Stand on the edge of a step with your heels hanging off.
- Raise both heels, then slowly lower the affected heel below the step level.
- Keep the motion controlled, repeat 10–15 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Eccentric Heel Drops for Achilles Tendinopathy
2. Seated Calf Raises
Strengthens the soleus muscle, which supports the Achilles tendon.
How to do it:
- Sit on a chair with feet flat.
- Raise your heels off the ground, pause 2 seconds, then lower slowly.
- Repeat 15–20 times, 2–3 sets.
Source: Wikimedia Commons
Video Reference: Seated Calf Raises for Achilles
3. Calf Stretching
Tight calf muscles can worsen Achilles tendinopathy, so stretching is essential.
How to do it:
- Gastrocnemius Stretch: Stand facing a wall, back leg straight, heel on the floor, lean forward. Hold 20–30 seconds.
- Soleus Stretch: Back knee slightly bent while keeping heel on the floor, lean forward gently, hold 20–30 seconds.
Source: Wikimedia Commons
Video Reference: Calf Stretches for Achilles Pain
Tips for Achilles Tendinopathy Management
- Avoid sudden increases in running or jumping intensity.
- Wear supportive footwear with cushioning for the heel.
- Apply ice after activity to reduce pain and inflammation.
- Gradually progress exercise intensity to strengthen the tendon safely.
Summary
Physiotherapy for Achilles tendinopathy focuses on strengthening the tendon, improving flexibility, and reducing stress. With consistent exercise and proper guidance, you can recover effectively, prevent recurrence, and return to your activities pain-free.
You can make a booking online or call us on 0478 260 200. For a limited time, we have free discovery sessions where you get assessed by our physiotherapists and given an outline of how we can help you to have full confidence in working with us. We also offer promotions that include discounted initial sessions to incentivise getting started with your rehabilitation journey.