Imagine a thick rubber band holding your calf muscle, or gastrocnemius, to your heel. Now imagine slicing the rubber band -- imitating an Achilles rupture, or tear. The gastrocnemius snaps up and into your leg, which is called retraction. Surgical repair is recommended for an Achilles rupture to reinstate full function of the lower leg. Once your surgery is complete, rehabilitation of the tendon and muscle is vital to recondition this leg and rebuild the calf muscles.
Step 1
Obtain medical clearance from your doctor prior to working the calf muscles. Although strengthening exercises are essential for rehabilitation, starting too soon after surgery could cause a set-back in healing.
Step 2
Sit in a comfortable chair with your feet on the floor. Lift the affected calf and foot, flex the foot towards your head, then push away as if you were pushing on a gas pedal. Continue 10 repetitions as tolerated.
Step 3
Remain seated and let the foot and leg relax for a few breaths. Keep both feet flat on the floor directly under your knees. Lift the heels and roll onto your toes. Slowly return the feet to the starting position. Aim for two sets of 10 repetitions, or as many as you can comfortably repeat.
Step 4
Complete standing calf exercises once you can comfortably repeat two sets of 10 repetitions of the sitting calf exercises. Stand next to a chair or stationary object for balance. Hold onto the chair with the arm opposite your repaired Achilles for balance.
Step 5
Raise onto your toes by rolling your weight to the balls of your feet. Slowly return the heels to the floor while focusing on the contraction in your calves. Repeat 10 to 15 times or as tolerated daily.
Step 6
Hold onto your stationary object for balance. Lift your uninjured leg, and hook that foot behind your injured calf. Raise onto your toes to complete a one-leg calf raise. Slowly lower onto your heel, and repeat 10 to 15 times or as tolerated daily.
Step 7
Walk on your tiptoes after you can comfortably repeat the standing calf raises for at least a week. With each step forward, roll onto your toes. Complete 20 steps if possible.
Step 8
Apply an ice pack or cold compress to the Achilles tendon for 20 minutes after exercise to reduce inflammation and discomfort.
Tips and Warnings
- Progress your exercises slowly. Increase the repetitions every three days as tolerated.
- Directions from your physician or physical therapist should supersede any other instruction you might receive. Stop any exercise that causes discomfort in the calf.
Things You'll Need
- Ice pack or cold compress
