Rupture of the Achilles tendon – Step 1

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling, swimming

Stretching

None

Coordination

0 min

Strength

60 minutes of each training session

Attach an exercise band at hip height. Stand with your back to the exercise band. Wrap the elastic band around the thigh of the training leg just above the knee. Slowly move your leg forwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring your leg back to the starting position.

Attach an exercise band 10 cm above floor level. Stand with your side facing the exercise band with your training leg closest to the band. Wrap the elastic band around the training leg. Place the elastic band between your knee and ankle (the further down, the greater the load). Slowly move your leg to the side (in front of the support leg) to tighten the elastic. Hold the tension for a few seconds and slowly bring your leg forwards to the starting position.

Sit on a chair. Extend your knee to horizontal. Hold the position for a few seconds. Bend your knee to about 45 degrees and hold the position for a few seconds. Bend your knee so that your foot is in contact with the floor.

Back to the top