The Achilles tendon connects the muscles of the calf to the heel. In a rupture, the Achilles tendon can actually snap in half, creating an intense amount of pain and complete immobility in the leg. Considerable rehabilitation is required as well as treatment from a doctor before any exercise should be undertaken. Your doctor may recommend that the first few months of exercise after an Achilles tendon rupture be performed under the care of a physical therapist. After that, you may begin to strengthen and stretch the area at home.
Isometric Exercises
After treatment and only under the guidance of your doctor, calf exercises may be performed to begin to strengthen the muscles around the Achilles tendon. The first type of exercises that should be performed are called isometric exercises, which means that you strengthen the muscle by causing a contraction without lengthening the muscle. With a torn Achilles tendon, you want to be very careful to avoid another tear, which can happen if you lengthen the muscle too much.
To perform an isometric calf exercise, sit in a chair a little less than leg's length distance from a wall. Begin by extending your right leg out parallel from the floor and touching the wall with just the ball of your foot. Grip the sides of your chair and begin to press into the wall with the ball of your foot. Apply gentle pressure as you hold in this position for 30 to 60 seconds. Repeat three to 10 times and then switch legs. You can also do both legs at once, but make sure you are applying equal pressure on both sides.
Eccentric Exercises
Once you feel comfortable with isometric exercises and you have developed a good foundation of strength, you may progress, with your doctor's permission, to eccentric exercises, which involve a lengthening of the muscle as it's strengthening. It is very important to go slowly and use caution at this stage, as the tendon is still very fragile.
To perform an eccentric calf exercise, stand on a step or other raised surface with just the balls of your feet on the step and your heels extending over the edge. Contract the calf muscles as you rise up onto your toes. Pause for a moment here and then slowly lower your heels down until they pass the step, stretching the calves a little bit while making sure not to over-stretch. Repeat 10 to 20 times.
Calf Stretches
Injured tendons tend to shorten and, as a result, it is important to stretch as well as strengthen them. Stretching the calves is easy and similar to the second half of the eccentric exercise. It is important to use caution when stretching a ruptured tendon as it is still very fragile. In addition, tendons are not meant to be stretched, except in cases where the tendon has been injured and, as a result, shortened. A tendon only needs to be stretched very gently in order to receive benefit.
To stretch your tendon and your calf muscle stand on a step or other raised surface on just the balls of your feet. Let your heels drop down lower than the step, but keep some tension in your calf muscles; do not let the calves relax entirely, or you could re-injure your Achilles heel. Stay here for a count of 10 and then release. Repeat a few times a day and before and after any strengthening exercises.
