Rupture of the Achilles tendon – Step 2

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, deep-water running

Stretching

None

Coordination

5 minutes of each training session

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.

Strength

55 minutes of each training session

Lie on your back on the floor with your lower leg on a stool/chair. The foot hangs freely. Tilt your foot up and down and from side to side

Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.

Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot against the chair leg. Place the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly return the foot to the starting position. Do not rotate the knee.

Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the inside of your foot against the chair leg. Loop the exercise band around the front of your foot (the outside). Slowly turn your foot outwards so that the band tightens. Hold the tension for a few seconds and slowly return your foot to the starting position. Do not rotate your knee.

Elasticate your feet. Slowly rotate your feet outwards as much as possible. Hold the tension for a few seconds and then slowly bring your legs back together.

Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.

Sit or stand with your bare feet on a tea towel. Pull the tea towel together with your toes

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