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 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.
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
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.
Attach an exercise band to a heavy chair leg. Sit on the floor with your legs straight and face the resistance band. Wrap the exercise band around your forefoot (back of the foot). Slowly bend your foot upwards to tighten the elastic band. Hold the tension for a few seconds and slowly bring the foot back to the starting position
Stand with both front feet on the floor. Slowly stand up on your toes with your weight on your healthy leg. Slowly lower yourself down onto the training leg. Use the healthy leg to get back up on your toes. Perform the exercise alternately with the knee stretched and bent. Gradually decrease the number of repetitions with more resistance by putting on a backpack and gradually increase the load 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.
