Achilles tendon exercises at home
Ease a sore Achilles tendon with holds, then rebuild calf strength.
Welcome to your Achilles program. We will ease the tendon with holds, then build calf strength step by step.
Check with your physiotherapist or doctor before starting. Show them this program; in the app you'll confirm they've said it's OK for you before your first session. Exercise education, not medical advice. This is general guidance for common, non-serious Achilles pain, not a diagnosis or a substitute for a physiotherapist or doctor. Stop if pain is sharp or getting worse, and check the warning signs below before you start. Do the exercises on your sore side unless told otherwise.
The program: 3 phases
A mild ache in the tendon is okay. Keep it at three out of ten or less, and check it settles by the next morning.
Phase 1: Settle
Calm the tendon with steady holds · Daily- Heel raise hold5 × 30s hold
Stand facing a wall with your fingertips on it.
Rise up onto your toes on both feet and hold there.
Tip: Stand tall and keep your weight over your big toes.
You'll need: wall or counter
- Calf stretch, bent knee2 × 30s hold
Stand facing a wall with your sore leg back.
Bend both knees and lean forward until you feel a stretch low in your calf. Hold.
Tip: Keep your back heel on the floor.
You'll need: wall
- Ankle alphabet1 round
Sit with your leg out and your foot off the floor.
Trace the letters of the alphabet in the air with your big toe.
Tip: Move only your ankle, not your whole leg.
You'll need: chair
Phase 2: Strengthen
Slow calf strength · Every other day- Double heel raises3 × 15 reps
Stand with your feet hip-width apart, hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Take two seconds up and three seconds down.
You'll need: counter for support
- Slow heel lowers on a step3 × 10 reps
Stand with the balls of both feet on the edge of the bottom stair, holding the rail.
Rise up on both feet, then slowly lower your heels over three seconds to level with the step.
Tip: Lower only to level for now, not below the step.
You'll need: bottom stair
- Calf stretch, straight knee2 × 30s hold
Stand facing a wall with your sore leg back and both heels down.
Lean into the wall, keeping the back knee straight, until you feel a stretch in your calf. Hold.
Tip: Keep your back foot pointing straight ahead.
You'll need: wall
Phase 3: Build
Single leg strength and balance · Every other day- Single-leg heel raises3 × 10 reps
Stand on one leg with your hands on a counter.
Rise up onto your toes, then lower slowly.
Tip: Go as high as you can every rep.
You'll need: counter for support
- Slow heel lowers on a step3 × 12 reps
Stand with the balls of both feet on the edge of the bottom stair, holding the rail.
Rise up on both feet, then slowly lower your heels over three seconds to level with the step.
Tip: Lower only to level for now, not below the step.
You'll need: bottom stair
- Single-leg balance3 × 30s hold
Stand next to a counter for support.
Lift one foot and balance on the other leg. Hold.
Tip: Keep a slight bend in the standing knee and look at a fixed point.
You'll need: counter for support
Good work. Supportive shoes and steady walking help between sessions.
Warning signs: get checked first
Don't start, or stop, and see a health professional if you answer yes to any of these. Red items need urgent care.
- Were you unable to take four steps right after the injury, or now?
- Is the bone tender at the back edge or tip of either ankle bone, or along the outside of the foot?
- Does the ankle or foot look out of shape?
- Do you get chest pain, pressure or tightness with activity or at rest?
- Have you fainted, or had dizziness that made you lose balance, in the last 6 months?
- Do you have high blood pressure that is not under control?
- Have you had surgery in the last 12 weeks?
- Are you under 16 years old?
Do it with Apex One
Check with your physiotherapist or doctor before starting. Apex One+ then turns this program into guided sessions: a quick safety check, your confirmation that they've OK'd the program, a pain rating before and after, every exercise talked through out loud, and holds timed for you. Reps are counted out loud at a steady pace; the camera isn't used in rehab sessions. When your Achilles is coping, you move up a phase.
Questions
How often should I do achilles tendon exercises?
In this program, phase 1 (settle) is daily; later phases are every other day. Little and often works best, and rest days let the Achilles adapt.
Should achilles exercises hurt?
A mild ache in the tendon is okay. Keep it at three out of ten or less, and check it settles by the next morning.
When should I move to the next phase?
Move up when the current phase feels comfortable, pain stays low during and after sessions, and your Achilles settles by the next day. If pain flares, drop back a phase for a few sessions.
When should I see a physiotherapist or doctor?
Get assessed before starting if any warning sign below applies, if the pain followed a fall or injury, or if it is severe, getting worse, or not improving after a few weeks of regular exercise. Seek urgent care for symptoms like: does the ankle or foot look out of shape.
Can an app guide my rehab exercises?
Yes, once your physiotherapist or doctor has said the program is OK for you. Apex One+ walks you through this program out loud with timed holds and pain checks before and after every session. It's exercise education, not a diagnosis.