Achilles Tendonitis Exercises That Actually Help

If you're experiencing pain or stiffness in the back of your ankle or heel, Achilles tendonitis may be to blame. This common overuse injury affects the Achilles tendon the thick band connecting your calf muscles to your heel and it can seriously limit your ability to walk, run, or even stand comfortably.

The good news? A targeted exercise plan can help reduce pain, restore mobility, and lower your risk of future flare-ups. Whether you’re managing your recovery at home or working with a physical therapist, these Achilles tendonitis exercises are essential to the healing process.

Understanding Achilles Tendonitis

There are two main types of Achilles tendonitis:

• Insertional tendonitis: Pain where the tendon attaches to the heel bone

• Mid-portion tendonitis: Pain about two inches above the heel

Both types are often aggravated by tight calf muscles, repetitive strain, or poor biomechanics. Strengthening and stretching the muscles that support the Achilles especially the gastrocnemius and soleus is key to recovery.

Flexibility Stretches for Achilles Tendonitis

Stretching the calf muscles reduces tension on the Achilles tendon and improves range of motion. These exercises are especially helpful for insertional tendonitis and should be done gently and consistently.

1. Standing Calf Stretch (Gastrocnemius)

• Face a wall and place your hands on it

• Step one foot back (injured leg)

• Keep the back knee straight and heel on the floor

• Bend your front knee and lean into the wall

• Hold for 30 seconds, repeat 3–5 times per session

2. Standing Soleus Stretch

• Face the wall with the injured leg behind

• Slightly bend both knees, keeping the back heel on the floor

• Lean forward until you feel a stretch in the lower calf

• Hold for 30 seconds, repeat 3–5 times, twice daily

Eccentric Strengthening Exercises

Eccentric training focuses on slowly lengthening the muscle under tension and is proven to be highly effective for mid-portion Achilles tendonitis. This technique builds tendon tolerance and reduces pain over time.

3. Eccentric Heel Raise (Gastrocnemius Focus)

• Stand with both feet on the ground

• Raise both heels, then lift the non-injured foot

• Slowly lower the injured heel back to the floor (2–3 seconds)

• Do 3 sets of 10–15 reps, twice daily

4. Bent-Knee Heel Raise (Soleus Focus)

• Stand with knees slightly bent

• Rise onto your toes with both feet

• Lift the non-painful foot and slowly lower the injured one

• Repeat 3 sets of 10–15 reps, twice daily

Heavy Resistance Training (Advanced)

For chronic or stubborn tendonitis, heavy-load resistance exercises may offer relief. These moves should be done under supervision by a physical therapist or fitness professional to avoid injury.

5. Leg Press Heel Raise

• Use a leg press machine with moderate to heavy resistance

• Press onto your toes and raise your heels slowly

• Lower your heels back to the platform with control

• Perform 3–4 sets of 15 reps, 3x per week

6. Seated Calf Raise (Soleus Isolation)

• Use a seated calf raise machine

• Rise onto the balls of your feet over 3 seconds

• Lower back down over another 3 seconds

• Do 3–4 sets of 15 reps, 3x per week, increasing weight gradually

Recovery Timeline

Recovery from Achilles tendonitis isn’t quick but it’s possible.

• Mild cases: Improvement in 6–8 weeks

• Moderate to severe: Up to 3–6 months of rehab

• Chronic tendonitis: May require 12+ months to fully heal

Consistency and not rushing the process are essential. Overdoing it can lead to setbacks or chronic symptoms.

What to Avoid with Achilles Tendonitis

Certain movements and activities can worsen the condition, especially during early recovery:

• Jumping or high-impact sports

• Running uphill or on inclines

• Walking on uneven terrain

• Overstretching the tendon

• Wearing unsupportive shoes

Stick with low-impact movement and supportive footwear during recovery, and always warm up before activity.

Bonus: Does Massage Help?

Some research suggests massage therapy may improve blood flow and reduce tension around the Achilles. However, it should be done carefully excessive pressure can make inflammation worse. A physical therapist can teach you safe techniques.

The Bottom Line

Achilles tendonitis is painful but manageable. With the right combination of stretching, eccentric strengthening, and supportive rehab techniques, you can reduce pain, regain mobility, and prevent future injuries. A physical therapist can help tailor a plan to your specific needs and guide your recovery safely.

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