How Can You Rehab an Achilles Injury?
The rehab exercises for a ruptured or torn Achilles tendon follow the same model used for most tendon or muscle injuries. They should start slow and with very little resistance and gradually ramp up over time in both range of motion and resistance involved. This allows the Achilles to strengthen slowly without getting re-aggravated. Motion will be difficult following an Achilles repair so the key is to start by teaching it basic motions all over again and then re-strengthening with weights further down the line.
If the Achilles injury is severe enough to require surgery the heel may remain in a cast for some time. Exercise is out of the question during this period. Even once the cast is removed, only light stretching should be done. Heel flexes without resistance bands should be the starting point to regain some motion in the tendon. A therapist will typically help lightly pull the toes toward the body to stretch the tendon very gently. At this stage, even light walking is off-limits until some strength is back.
As the rehab moves forward more weight and resistance can be added to the routine. The goal of Achilles rehab is to eventually begin walking and running with normal motion and speed. That means that eventually, you need to add this walking motion to the stretching and weight training regimen. Doing so in a pool is the safest method of Achilles rehab. The water creates a zero gravity environment so that you can maintain a full range of movement but with almost no impact on your feet or legs. Each week will bring an increase in the speed of the walking exercises. A couple of months into the rehab you will be ready to add resistance to the stretching exercises in the form of resistance bands. Loop one around the foot and hold the band in your hands then slowly move the foot forward and backward. This is similar to the heel flex but the bands add difficulty and help strengthen the tendon while maintaining the range of motion you have been working to regain. Heel raise exercises accomplish the same thing. By standing on an exercise box with the heel hanging off the back you can dip up and down on the arches of your feet using your body weight to stretch and strengthen the Achilles.
Bottom Line
An Achilles injury is a serious and painful one to overcome. It is hard to appreciate just how important this little tendon is to everyday life until we no longer have use of it. However, with patience and a slow progression through rehabilitation exercises even the most severely injured Achilles tendon can be made as good as new again. Just remember to start very small and do not rush yourself into even simple tasks like walking until you have trained the tendon to regain its normal motion and strength.
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Does Stretching Prevent Tendon Injuries?
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Cath, my wife humbled me by asking me to do one of your Leg workouts years ago!!!!! I also do your STS DVD’s. I’m like one of the men who drops there weights on the floor, who are on your DVD’s. My contacting you is about Rehab for my Achilles’ tendon. I’ve suffered a small tear which has healed well. My Dr. Has said. But, going to therapy I was put on a board that could move up and back to start to strengthen my Achilles it really hurt both of my ankles. I am 58 I’m not going back to that therapist! I use a wrist brace around it. It seems my ankles are weak. I’ve done hardly anything since last July. Any feedback or exercise’s I would REALLY appreciate!!!!!!!On closing my Wife has followed you for at least 20 yrs. I can see her on one of your Videos! But that ‘s just this Man’s Opinion thanks.