Achilles Tendinopathy Exercises
What is Achilles Tendinopathy
Exercises for Achilles Tendinopathy
Recovering from Achilles tendinopathy is not just about “resting” — it’s about progressively loading the tendon and supporting it with the right tools.
A well-structured exercise plan, often guided by a physiotherapist, can make a significant difference in recovery.
Foundational Exercises for Achilles Tendinopathy
Ankle Mobility Drills: Gentle up-and-down and circular ankle movements to keep mobility. ( x10 Times, 3 Sets per day)
*This is the recommended exercise at the beginning of the injury. Do not overstretch as it may irritate the tendon.
Heel Raises: Start with both feet, then progress to single-leg versions. These help build calf and Achilles strength. (x12 times, 1 set per day)
Eccentric Heel Drops (Step Exercise): Lower the heel slowly off a step, which strengthens the tendon under load.
Balance & Proprioception Work: Standing on one leg, wobble boards, or balance pads challenge stability and retrain ankle control. (30 seconds, 3 sets per day.)
Physiotherapy Equipment & Tools Commonly Used
Resistance Band
In a clinical setting, exercises are often enhanced with equipment to accelerate recovery and make rehab safer:
Tools That Support Recovery
In a clinical setting, these exercises are often paired with equipment that makes rehab both safer and more effective. Resistance bands allow for strengthening in multiple directions, while wobble boards or balance discs sharpen stability.
Foam rollers and massage balls are commonly used to release tight calf muscles and boost circulation.
Some clinics also employ advanced tools. Anti-gravity treadmills, for instance, let patients walk or jog with less weight on the tendon, easing the return to activity. Isokinetic machines measure and build calf strength with precision. Modalities like shockwave therapy or ultrasound can help stimulate healing, while heat and cold therapy are sometimes used to manage pain and inflammation.
Progressive Return-to-Sport Framework
Early Stage (Pain Management & Mobility): Gentle ankle movements, light calf stretches, basic heel raises.
Mid Stage (Strength & Endurance): Eccentric heel drops, resistance band strengthening, balance drills.
Late Stage (Power & Return to Sport): Plyometric work (skipping, hopping), treadmill running (possibly with AlterG), and sport-specific drills.
Why Work with a Physiotherapist?
While some exercises can be started at home, a physiotherapist at Movemed Physio can provide a tailored program after assessing your specific stage of Achilles tendinopathy.
Beyond monitoring your progress and correcting your technique, we can also introduce professional equipment such as resistance machines, weighted vests, balance trainers, ultrasound therapy, or shockwave treatment to enhance recovery.
This ensures you’re not just exercising but doing so in a way that’s safe, progressive, and most effective for long-term tendon health.
About MoveMed Physiotherapy Singapore
At MoveMed, we support your recovery through purposeful movement.
Our professionally trained physiotherapists at Novena provide tailored sessions in a well-equipped facility—featuring treatment beds, shockwave therapy machines and more —to help you regain strength, mobility, and confidence.
Whether it’s pre-op rehab, pain management or post-op rehab, our team is here to guide your journey every step of the way.
📞 Call / WhatsApp: +65 9627 2000
📧 Email: hello@movemedsg.com
Regain control. Move better. Live stronger.
