These specialized clinical exercises are designed to load, strengthen, and lengthen the Achilles tendon to aid in recovery and prevent tendinopathy. Click any card below to view detailed instruction steps and physiological targets.
Sit tall and loop a towel around your foot, gently pulling to stretch the calf and Achilles tendon.
Press foot forward against resistance band to strengthen plantar flexors and calf muscles.
Stand facing wall, extend affected leg back with heel flat to stretch gastrocnemius.
Stand facing wall, keep affected heel flat, and bend knee slightly to stretch soleus/Achilles.
Slow step up and controlled step down onto a platform to improve eccentric muscle control.
Raise up onto toes slowly, holding the contraction to load the Achilles tendon.
Kneel with toes tucked under and sit back on heels to stretch plantar fascia and Achilles.
Stand on affected leg, lean forward and reach out to build dynamic ankle stability.
Single leg balance, leaning nose-touch to wall, and soft wall jumps to load tendon plyometrically.
Lie on your side and lift the top leg up to strengthen hip abductors for running alignment.
"Systematic loading and progressive strengthening of the Achilles tendon restores structural integrity."