Medical knowledge, Patient Education
Achilles Tendon Tear, Phase I Rehab
Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises. Stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.
Stretching and range-of-motion exercises
These exercises warm up your muscles and joints and improve the movement and flexibility of your lower leg and heel. These exercises also help to relieve pain.
Dorsiflexion and plantar flexion
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Sit with your left / right knee straight or bent. Do not rest your foot on anything.
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Move your left / right ankle to tilt the top of your foot toward your shin (dorsiflexion). Stop at the first point of resistance or at the angle where your health care provider told you to stop.
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Hold this position for __________ seconds.
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Point your toes downward to tilt the top of your foot away from your shin (plantar flexion).
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Hold this position for __________ seconds.
Repeat __________ times. Complete this exercise __________ times a day.
Ankle alphabet
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Sit with your left / right leg supported at the lower leg.
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Do not rest your foot on anything.
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Make sure your foot has room to move freely.
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Think of your left / right foot as a paintbrush, and move your foot to trace each letter of the alphabet in the air. Keep your hip and knee still while you trace the letters.
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Trace every letter of the alphabet.
Repeat __________ times. Complete this exercise __________ times a day.
Strengthening exercises
These exercises build strength and endurance in your lower leg. Endurance is the ability to use your muscles for a long time, even after they get tired.
Dorsiflexion
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Secure a rubber exercise band or tube to an object, such as a table leg, that will stay still when the band is pulled. Secure the other end around your left / right foot.
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Sit on the floor facing the object (table leg) with your left / right leg extended (straight) and your toes pointing down. The band or tube should be slightly tense when your foot is relaxed.
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Slowly bend your left / right ankle and toes to bring the top of your foot toward your shin (dorsiflexion). Stop when you feel resistance in your Achilles tendon, or stop at the angle where your health care provider told you to stop.
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Hold this position for __________ seconds.
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Slowly return your foot to the starting position.
Repeat __________ times. Complete this exercise __________ times a day.
Eversion
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Sit on the floor with your legs straight out in front of you.
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Loop a rubber exercise band around your left / right foot, across the top part of the walking surface (ball) of that foot. Hold the band in your hands or secure it to a stable object.
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Slowly push your foot outward, away from your other leg (eversion).
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Hold this position for __________ seconds.
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Slowly return your foot to the starting position.
Repeat __________ times. Complete this exercise __________ times a day.
Inversion
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Sit on the floor with your legs straight out in front of you.
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Loop a rubber exercise band around your left / right foot, across the top part of the walking surface (ball) of that foot. Hold the band in your hands or secure it to a stable object.
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Slowly push your foot inward, toward your other leg (inversion).
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Hold this position for __________ seconds.
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Slowly return your foot to the starting position.
Repeat __________ times. Complete this exercise __________ times a day.
Plantar flexion while seated
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Sit on a chair with your feet flat on the floor.
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If told by your health care provider, place __________ lb / kg on your left / right knee.
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Keeping your toes firmly on the floor, lift your left / right heel as far as you can without increasing discomfort in your ankle. This pushes your foot away from you (plantar flexion).
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Bring your heel back down to the floor.
Repeat __________ times. Complete this exercise __________ times a day.
This information is not intended to replace advice given to you by your health care provider. Make sure you discuss any questions you have with your health care provider.
