Medical knowledge, Patient Education
Achilles Tendon Tear, Phase II Rehab
These exercises are more advanced than phase I exercises. 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
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Warm up your muscles and joints.
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Improve the movement and flexibility of your lower leg and heel.
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Relieve pain and stiffness.
Gastrocnemius and soleus stretch
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Sit on the floor with your left / right leg extended.
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Loop a belt or towel around your left / right foot, across the top part of the walking surface (ball) of your foot.
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Keep your left / right ankle and foot relaxed and keep your knee straight while you use the belt or towel to pull your foot and ankle toward you. You should feel a gentle stretch behind your calf or knee.
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Hold this position for __________ seconds.
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.
Plantar flexion with a band
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Sit on the floor with your left / right leg extended.
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Loop a rubber exercise band or tube around your left / right foot, across the top part of the walking surface (ball) of your foot. Hold the two ends in your hands. The band or tube should be slightly tense when your foot is relaxed.
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Slowly point your toes downward, pushing them away from you (plantar flexion).
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Hold this position for __________ seconds.
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Slowly return your foot back to the starting position.
Repeat __________ times. Complete this exercise __________ times a day.
Plantar flexion while standing
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Stand with your feet shoulder width apart.
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Start this exercise standing on a flat floor. When told by your health care provider, you can progress to doing this with the balls of your feet on a step.
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Do not do the exercise with the balls of your feet on a step unless your health care provider says it is okay to do so.
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Keep your weight spread evenly over the width of your feet while you rise up on your toes. Use a wall or table to steady yourself, but try not to use it for support.
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If this exercise is too easy, try these options:
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Shift your weight toward your left / right leg until you feel challenged.
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If told by your health care provider, stand on your left / right leg only.
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Hold this position for __________ seconds.
Repeat __________ times. Complete this exercise __________ times a day.
Balance exercises
These exercises improve your balance. Balance is important in preventing falls.
Inversion and eversion
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Stand on a non-carpeted surface near a countertop or wall.
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Step onto the balance board so that your feet are hip width apart.
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Keep your feet in place and keep your upper body and hips steady.
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Using only your feet and ankles to move the board, do the following exercises as told by your health care provider:
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Tip the board side to side as far as you can, alternating between tipping to the left and tipping to the right.
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Tip the board so it silently taps the floor. Do not let the board forcefully hit the floor.
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From time to time, pause to hold a steady midway position, with neither the right nor the left sides touching the ground.
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Tip the board side to side so the board does not hit the floor at all. From time to time, pause to hold a steady midway position.
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Repeat the movement for each exercise __________ times. Complete each exercise __________ times a day.
Plantar flexion and dorsiflexion
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Stand on a non-carpeted surface near a countertop or wall.
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Step onto the balance board so that your feet are hip width apart.
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Keep your feet in place and keep your upper body and hips steady.
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Using only your feet and ankles to move the board, do the following exercises as told by your health care provider:
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Tip the board forward and backward so the board silently taps the floor. Do not let the board forcefully hit the floor.
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From time to time, pause to hold a steady position midway between touching the floor in front and touching the floor in back.
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Tip the board forward and backward so the board does not hit the floor at all. From time to time, pause to hold a steady position.
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Repeat the movement for each exercise __________ times. Complete each exercise __________ times a day.
Tandem walking
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Stand with one foot directly in front of the other. You can use the walls to help you balance if needed, but try not to use them for support.
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Slowly lift your back foot and place it directly in front of your other foot.
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Continue to walk in this heel-to-toe way for __________ ft / m or for as long as told by your health care provider.
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.
