Achilles Tendonitis
Week 3
The final week of Achilles tendonitis rehabilitation will consist exclusively of challenging strength exercises. Single-leg and explosive exercises will challenge the stability of the tissues and their ability to withstand impact and powerful movements.
Scraping
Scraping Achilles Tendon

Key Points

  • use lighter pressure
  • use the corner of tool
  • scrape on and around the tendon
  • scrape for 30 seconds
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Scraping Calves

Key Points

  • strong pressure
  • convex edge
  • 30 seconds
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Scraping Peroneals

Key Points

  • scrape the outside of lower leg
  • use the concave edge
  • scrape for 30 seconds
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Stretching
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Strength
Soleus Hold

Soleus Hold

Key Points

  • knee over toes
  • hold for 30 seconds on each foot
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Single Leg Ankle Hops

Key Points

  • keep heel off of the ground
  • hop for 30 seconds
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Isometric Calf Raise

Key Points

  • up on both feet, hold on one foot
  • hold for 30 seconds
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Wall Squat Calf Raise

Key Points

  • slow on the down phase
  • 2-4 sets of 8-12 reps
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