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Recovering after Achilles surgery requires patience, but incorporating the right exercises can help strengthen and restore function to the tendon. Here are five exercises that can aid in recovery.
1. Ankle Range of Motion (ROM) Exercises - Improve flexibility and prevent stiffness.Slowly move your ankle up and down (plantarflexion and dorsiflexion), and in circles. Start gently and increase your range of motion as pain allows.
2. Towel Stretch - Stretch the Achilles tendon and calf muscles.Sit with your legs extended and place a towel around the ball of your foot on the affected leg.
3. Seated Heel Raises - Strengthen the calf muscles without putting too much strain on the Achilles tendon.While sitting in a chair, keep your feet flat on the floor and slowly lift your heels, rising onto the balls of your feet. Hold briefly, then lower your heels back down.
4. Eccentric Heel Drops - Strengthen the calf and Achilles tendon.Stand on the edge of a step with your heels hanging off. Raise both heels up, then slowly lower one heel down below the step’s level. Start with both feet and progress to single-leg repetitions as tolerated.
5. Resistance Band Plantarflexion - Strengthen the Achilles tendon and calf.Sit on the floor with your legs extended. Place a resistance band around the ball of your foot and hold the ends. Point your toes away from you, resisting against the band, and then slowly return to the starting position.
Remember to always consult your doctor or physical therapist before starting any exercises after Achilles surgery to ensure you’re progressing at the appropriate pace for your healing process.
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