This rehabilitation guide for Achilles tendon pain has been developed in collaboration with Rikke Høffner, Postdoc, Sports Physiotherapist, Department of Sports Medicine, Bispebjerg Hospital
Condition
Unlimited: Cycling, swimming, running with increasing distances on soft surfaces
Stretching
15 minutes of each training session
Stand with your arms supporting a wall and with the training leg stretched backwards so that it tightens the calf muscle. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stand in front of a wall with your training leg stretched with your heel on the floor and with the ankle bent so that the forefoot rests on the wall. Press your pelvis against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.
Stå på dit venstre ben. Støt eventuelt din venstre hånd mod væggen. Bøj højre knæ, og tag fat om storetåen på forfoden med højre hånd, så anklen strækkes og drejes lidt udad, og så hælen kommer ind mod balderne, og indersiden af skinnebenet strækkes mere og mere. Hold the stretch for 20 seconds. Repeat the exercise alternately on the right and left leg.
Coordination
5 minutes of each training session
Balance on two legs on the seesaw. Initially support with your hand against the wall. Later, balance on one leg without support. Later, try to hold balance with your eyes closed.
Stand on the training leg with your knee straight. Bend your body forwards 90 degrees and lift your healthy leg straight backwards. Keep your balance on the training leg. Initially, support yourself with a hand on the wall. When you feel confident, you can make the exercise harder by closing your eyes. The load can be further increased by holding a heavy object in one hand with the hand and arm pointing towards the ground.
Strength
40 minutes of each training session
Stand on both front feet on a step with your heel over the edge. Slowly stand up on your toes with your weight on your healthy leg. Slowly lower yourself down onto the training leg as far as you can go, tightening the calf muscle. Use the healthy leg to get back on your toes. Support with a hand on the wall if necessary. The exercise is performed alternately with the knee stretched and bent. The load can be increased by putting on a backpack and gradually increasing the ballast in the backpack.
Stand with your legs straight with your front foot on a doorstep. Go up on your toes. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Stand with your legs straight with your front foot on a doorstep. Go up on your toes. Hold the tension for a few seconds. Slowly return to the starting position. Make the exercise more difficult by putting on a backpack with increasing load.
Attach the resistance band at hip height. Stand with your back against the elastic band attachment. Wrap the exercise band around your stomach. Stand on the training leg and jump forwards and land on the other leg to tighten the elastic band. Return to the starting position.
Stand on the training leg. Set off and jump straight up. Land on the training leg.
