Achilles tendinopathy exercises at home
Achilles tendinopathy is pain and stiffness in the tendon at the back of the ankle, often worst first thing in the morning or at the start of exercise.
Between physio sessions, not medical advice. This is general exercise education for common, non-serious Achilles pain. It isn't a diagnosis. Check with your physiotherapist or doctor before starting, stop if pain is sharp or getting worse, and read the warning signs below first.
Common contributing factors
- More running, jumping or hill work than the tendon is used to
- Tight or weak calves
- Changes in footwear
Gentle exercises people often use
- Isometric calf hold5 × 30–45s
Rise halfway onto your toes and hold. It should feel like effort, with pain no more than 3 out of 10.
- Slow calf raises3 × 15
Both feet, up over 3 seconds and down over 3. Progress to single-leg.
- Bent-knee calf raises3 × 15
Same as above with knees slightly bent, to load the deeper calf muscle.
- Seated calf raises3 × 15
Sit with a weight on your knees and lift your heels.
Tendons like steady loading, not total rest. Mild pain during exercise is usually acceptable if it settles by the next morning. Progress slowly over 8 to 12 weeks.
Warning signs: get checked first
Don't start, or stop, and see a health professional if any of these apply.
- A sudden snap or feeling of being kicked in the back of the ankle
- You can't rise onto your toes at all
- Swelling, redness or heat that is getting worse, or you feel unwell or feverish
- Numbness, pins and needles or weakness that is spreading or getting worse
Keep it going between sessions with Apex One
Home exercises only work if you do them. Apex One+ includes guided recovery programs that talk you through each exercise out loud, time your holds and check your pain before and after every session, so you can show your physiotherapist how it's going.
Questions
What exercises help achilles tendinopathy?
Common options include isometric calf hold, slow calf raises, bent-knee calf raises, seated calf raises. Your physiotherapist can tell you which suit you and how hard to push.
Should achilles tendinopathy exercises hurt?
Mild discomfort of up to about 3 out of 10 that settles within 24 hours is usually acceptable. Sharp pain, or pain that's worse the next day, means ease off and check with your physiotherapist or doctor.
How long until it gets better?
Tendons like steady loading, not total rest. Mild pain during exercise is usually acceptable if it settles by the next morning. Progress slowly over 8 to 12 weeks. Everyone is different; if it isn't improving after a few weeks, get it assessed.
Is this medical advice?
No. This is general exercise education for use between physio sessions. It isn't a diagnosis or a substitute for a physiotherapist or doctor.