The Achilles tendon is the large band of tissue that connects your calf muscles to your heel bones. It's essential to walking, running and all other weight-bearing activities. As a result, the Achilles tendon is susceptible to injuries. Common injuries include tendinitis and a rupture. While treatment varies greatly, exercise is beneficial in rehabbing Achilles tendon injuries. Always wait for your doctor's approval before beginning exercises.
Calf Raises
Calf raises can help to strengthen the back of your lower legs, which helps to reduce excessive pressure on your Achilles tendon. Stand with your back straight and your feet shoulder-width apart. Your toes should be facing forward. For balance, you can opt to hold on to the back of a chair or counter top or stand with your hands against a wall. Slowly raise your heels off of the ground so you are standing on your toes. You will feel a stretch in the back of your lower legs. Hold this position for a count of five. Lower your heels back to the ground and repeat. Complete one set of 20 repetitions.
Plantar Flexion With Resistance Band
Plantar flexion with a resistance band helps to increase strength and range of motion in your Achilles tendon following injury. Sit on the ground or on a bench with your legs fully extended in front of you. Loop the resistance band around the ball of your foot with your toes pointing toward the ceiling. Grab the loose ends of the resistance band with both of your hands. Pull it close to your body as you point your toes away. You will feel a stretch in your heel. Complete three set of 20 repetitions daily. If you do not experience pain following this exercise, you can opt for more a band with more resistance.
Towel Calf Stretch
This will help to stretch and strengthen your calf muscle. Sit with your affected leg fully extended. Your knee should be straight, your heel should be touching the ground and your toes should be pointing toward the ceiling. Roll a towel up long ways and loop it around the ball of your foot. Grab one end of the towel with each hand. While keeping your knee straight, gently pull the towel. You will feel a stretch in your calf. Hold this position for five seconds. Complete two sets of 20 repetitions daily.
Single-Leg Balance
To build strength in your injured foot and calf, stand on your affected foot and bend your healthy leg backward at the knee so your foot is not touching the ground. Try to balance for 30 seconds at a time. If you need to, hold your hands out at your side or against a wall to help maintain your balance at first. Complete two sets of 10 repetitions daily. To increase the difficulty, you can opt to complete it on a balance board, which may be available for use at physical therapy or can be purchased in a sporting goods store.
