How Much Can I Exercise After Rehabbing an Achilles Tear?

Tips and tricks for rehabbing an achilles tear

Sean Lee NSCA -CSCS, NASM -CPT, ACE -CPT
Restoration Fitness

QUESTION:

I tore my achilles tendon and completed rehab. Do you recommend a post rehabilitation exercise program?

ANSWER:

An Achilles tendon post-rehabilitation exercise program is essential for anyone seeking to maintain an active lifestyle. The program design will be dependent on the quality of rehab treatment received, your commitment to the exercise program, and if you had a slight tear or complete rupture requiring surgery. In either case be cautious with how you proceed with training. If you received non-surgical treatment, there is a greater chance of re-rupture and the recovery period is longer, so start slowly and only engage in activities that cause no pain. If you had surgery to repair the tendon, it is less likely to re-tear, so you may be more aggressive in your post rehabilitation training.

Rehab for My Achilles Tendon?

Tips and tricks for Achilles tendon rehabilitation.

Sean Lee NSCA -CSCS, NASM -CPT, ACE
Barrington, IL

Question:

Do you have any Achilles tendon rehabilitation exercise suggestions?

Answer:

• Always allow time to warm up thoroughly with a low impact exercise such as the stationary bicycle or treadmill walking for five to 10 minutes.
• Stretch your calf muscles thoroughly after warming up.
• Perform active range of motion exercises daily. For example, writing the letters of the alphabet with your toes. This will assist in maintaining and enhancing flexibility and range of motion.
• Perform all resistance training exercises in a slow and controlled manner. Focus on form and movement quality.
• Cardiovascular exercise should be progressed slowly as well beginning with low impact exercise first.
• Plyometric exercise is contraindicated for the first month of training, but can and should be slowly integrated with low volume and intensity.
• After exercise allow five to 10 minutes for a cool-down. This is an appropriate time to statically stretch the calf muscles holding for 10-30 seconds.
• Place ice on the Achilles tendon after training sessions for 15-20 minutes. This will assist in the decrease of post exercise inflammation and soreness.