Rehabilitation for the Achilles tendon after ankle surgery must begin slowly to ensure that you regain the strength of your tendon and the range of motion of your ankle. Healing stretches should only be done after the initial postoperative care including immobilization, cold and heat treatments, electrical stimulation, ultrasound and manual manipulation from your physical therapist. Furthermore, stretches should only be incorporated upon approval of a physical therapist and under his guidance. Because tendons are less vascular compared to muscles, it generally takes 40 to 50 weeks to regain near-normal strength.
Passive Stretch
Step 1
Apply a heat pack around your ankle to increase the temperature of your tendon and reduce pain, thus enhancing the capacity of your tendon to stretch.
Step 2
Grab a rolled towel and a 2-inch thick book, and then head over to a wall.
Step 3
Stand with your back facing the wall and the heels of both feet about 2 inches from the base of the wall. Place the book underneath the ball of your feet and the rolled towel behind your knees.
Step 4
Lean your head, shoulders, back and buttocks against the wall, passively stretching your Achilles tendon for five minutes. Passive stretches use your body weight or an external force to stretch your body as you otherwise relax. Repeat this stretch two more times during the day.
Step 5
Add five more minutes over your next two stretching days, passively stretching your Achilles tendon for up to 15 minutes.
Active Stretch I
Step 1
Sit with your buttocks on the floor and a long towel or a long stretching band.
Step 2
Keep your uninjured leg flat against the floor, bending the knee of your injured foot about 130 degrees on the posterior surface of your knee joint.
Step 3
Loop the towel or the band across the heel of your injured foot and pull your toes toward you, actively stretching your Achilles tendon; an active stretch means you are pulling on your body to do the stretch. Hold the stretch for 15 to 30 seconds. Repeat the stretch for three more repetitions. Do the stretch two more times during the day.
Active Stretch II
Step 1
Stand facing the corner of a wall.
Step 2
Place the toes of your injured foot on the wall, leaning past the corner of the wall such that the opposite side of your body can move through the open space.
Step 3
Push the leg you are stretching close to the surface of the wall, actively stretching your Achilles tendon. Hold the stretch for 15 to 30 seconds and repeat for three more repetitions. Do the stretch two more times during the day.
Step 4
Move your heel in closer to the base of the wall to increase the intensity of the stretch.
Tips and Warnings
- Apply a hot pack after your stretching ups by to reduce new swelling that may result from your stretching exercises.
- Stretch only to a slight discomfort, decreasing your risk of straining your tendon.
Things You'll Need
- Hot pack
- Towel
- 2-inch thick book
- Stretching band
- Cold pack
References
- “Examination of Musculoskeletal Injuries”; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- “Therapeutic Exercise for Musculoskeletal Injuries”; Peggy Houglum, Ph.D.; 2005
