Rupture of the Achilles tendon – Step 4

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, running over increasing distances on soft surfaces

Stretching

5 minutes of each training session

Stand on both feet. Step the working leg forward by a foot’s length. Keeping the heel on the floor, lift the forefoot/toes of the working leg towards the ceiling. Hold the position for a few seconds, then lower the foot back down

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand facing a wall with your training leg stretched out, heel on the floor, and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg

Coordination

5 minutes of each training session

Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try balancing with your eyes closed later.

Stand on your left leg. If necessary, use your left hand to support yourself against the wall. Bend your right knee and wrap your right hand around the big toe side of your forefoot, so that the ankle is stretched and turned slightly outwards, bringing your heel towards your buttock and creating a gradual stretch along the inside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.

Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Support yourself with one hand against the wall in the beginning

Strength

45 minutes of each training session

Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole of your foot) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position.

Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, facing the exercise band. Loop the exercise band around the top of your foot (the instep). Slowly bend your foot upwards so that the band tightens. Hold the stretch for a few seconds, then slowly return your foot to the starting position

Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot aligned with the chair leg. Loop 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 out to the side 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.

Stand on one leg facing a wall. If necessary, place your hands on the wall for support. Slowly rise onto your toes. Hold the position for a few seconds, then slowly lower your foot back to the starting position

Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.

Stand on the balls of both feet on a step, with your heels hanging over the edge. Slowly rise onto your toes, keeping your weight on your good leg. Slowly lower yourself onto your training leg as far as you can, so that you feel a stretch in your calf muscle. Use your good leg to rise back onto your toes. If necessary, support yourself with one hand on the wall. The exercise is performed alternately with the knee straight and bent. The load can be increased by wearing a rucksack and gradually adding weight to it.

Stand on your training leg. Push off and jump straight up. Land on your training leg.

Attach an exercise band at hip height. Stand with your back to the point where the exercise band is attached. Place an exercise band around your waist/chest. Stand on one leg and take a small step forward, landing on the other leg so that the band is taut. Return to the starting position. Alternate between your right and left legs.

Attach an exercise band behind you at hip height. Stand with both feet on a step, with the exercise band around your hips. Push off with both feet and land on both feet in front of the step.

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