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, swimming and running in deep water.
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 one leg on the floor. Look forwards and keep your knee slightly bent. Initially, support your hand against the wall. Later, make the exercise more difficult by closing your eyes.
Stand on one leg, with hip, knee and foot aligned. Bend your knee and hip until you can reach your toes with the opposite hand.
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. Gradually fewer repetitions with more resistance.
Stand behind a chair and support with your hands on the backrest. Slowly go up on tiptoe on the affected foot. Hold the tension for a few seconds. Go down again. Gradually fewer repetitions with more resistance by putting on a backpack and slowly increasing the ballast in the backpack.
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 the elastic band around both ankles. Stand on one leg with hip, knee and foot aligned. Keep your upper body straight. Bring the other leg diagonally backwards/to the side. Hold the tension for a few seconds. Slowly bring the leg back without putting it on the ground while maintaining tension in the elastic band.
