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 with the pedal under the arch or heel and swimming.
Stretching
15 minutes of each training session
Stand in front of a wall with your training leg stretched backwards and your toes pointing forwards to tighten the calf muscle. Hold the stretch for 30 seconds. Slowly bend the knee of the training leg so that the calf muscle becomes increasingly stretched. Hold the stretch for 30 seconds, relax for 10 seconds and repeat the exercise a total of 3 times.
Stand with the training leg straight with the ankle bent up against the wall. Press your body against the wall so that the calf muscle becomes increasingly stretched. Hold the stretch for 30 seconds, relax for 10 seconds and repeat the exercise a total of 3 times.
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.
Strength
40 minutes of each training session
Sit on the floor with your leg straight. Wrap an exercise band around the forefoot (sole of the foot) and hold the exercise band in your hand. Slowly stretch your foot to tighten the elastic band. Hold the tension for a few seconds and slowly return your foot to the starting position.
Stand with your legs straight. 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.
