Table of ContentsView AllTable of ContentsTypes of Achilles TendonitisFlexibility StretchesEccentric Strength TechniquesHeavy Resistance Exercises
Table of ContentsView All
View All
Table of Contents
Types of Achilles Tendonitis
Flexibility Stretches
Eccentric Strength Techniques
Heavy Resistance Exercises
Achilles tendonitis exercises can relieve pain and prevent recurrent injuries. Many of these exercises can be done at home, but depending on the type of issue you’re experiencing, you may need to see a physical therapist.
Typically,Achilles tendonitiscauses inflammation andpain along the back of the calfand heel. It can cause severe pain and stiffness and limit daily activities like walking and performing basic tasks. Proper stretching and strengthening exercises may relieve these symptoms.
Verywell / Joules Garcia
Achilles tendonitis is an acute Achilles tendon inflammation that causes pain along the back of the ankle or heel. The Achilles tendon is a thick, fibrous structure that connects your calf muscles to your heel bone (thecalcaneus).
There are two types of Achilles tendonitis:
In either case, Achilles tendonitis can lead to pain when standing, walking, or running, significantly limiting your daily function.
To treat these Achilles injuries, exercises need to target thesoleusmuscleand thegastrocnemiusmuscle, which together form the calf along the lower back of your leg. Depending on the type of injury you have, your provider may recommendflexibility stretchesorstrength-building movements.
Tight calf muscles put extra strain on the Achilles tendon when performing daily movements as well as when you’re engaged in intense physical activity. Exercises that build or restore flexibility in the calf muscles will reduce this strain. That in turn eases inflammation and pain associated with Achilles tendonitis.
Studies have shown that stretching the calf muscles and the tendons around the ankle can help reduce pain from insertional Achilles tendonitis.It might also help mid-portion tendonitis, but more research is needed.
Standing Calf Stretch for the Gastrocnemius
Thegastrocnemiusis the largest calf muscle and makes up a portion of the Achilles tendon. To stretch this area:
Standing Calf Stretch for the Soleus
The soleus is a smaller and deeper calf muscle that also makes up a significant portion of your Achilles. To improve flexibility in this structure:
How Long Will It Take for PT for Achilles Tendonitis to Work?There’s no fast cure for Achilles tendonitis. You may feel improvement in six to eight weeks of home exercises, or it could take three to six months of physical therapy.Some people need up to a year to recover from Achilles tendonitis.It’s important to take it slow and not overdo any stretches or exercises.
How Long Will It Take for PT for Achilles Tendonitis to Work?
There’s no fast cure for Achilles tendonitis. You may feel improvement in six to eight weeks of home exercises, or it could take three to six months of physical therapy.Some people need up to a year to recover from Achilles tendonitis.It’s important to take it slow and not overdo any stretches or exercises.
There’s no fast cure for Achilles tendonitis. You may feel improvement in six to eight weeks of home exercises, or it could take three to six months of physical therapy.
Some people need up to a year to recover from Achilles tendonitis.
It’s important to take it slow and not overdo any stretches or exercises.
Eccentric exercises are used to build muscle strength. Using a program of eccentric exercises known as theAlfredson protocolfor Achilles tendonitis, you can work the soleus and gastrocnemius muscles to support the Achilles.
Researchers are unsure why eccentric strengthening helps Achilles tendonitis, but the following are possible ways that the exercises support the Achilles:
Gastrocnemius Heel Raise
To target the gastrocnemius muscle eccentrically, try this heel-raise variation:
Soleus Heel Raise
Try this small tweak to the previous exercise to focus on this muscle:
Achilles Tendonitis Pain TriggersWalking and stretching can help your Achilles heal, but other activities may make your tendonitis worse. Activities you may need to avoid include:Jumping and bouncingRunning or walking uphill, upstairs, or on an inclineOverstretchingWalking or running on uneven surfacesIt’s also important to wear properly fitting, supportive shoes and warm up before doing any exercises.
Achilles Tendonitis Pain Triggers
Walking and stretching can help your Achilles heal, but other activities may make your tendonitis worse. Activities you may need to avoid include:Jumping and bouncingRunning or walking uphill, upstairs, or on an inclineOverstretchingWalking or running on uneven surfacesIt’s also important to wear properly fitting, supportive shoes and warm up before doing any exercises.
Walking and stretching can help your Achilles heal, but other activities may make your tendonitis worse. Activities you may need to avoid include:
It’s also important to wear properly fitting, supportive shoes and warm up before doing any exercises.
Exercises that force the Achilles tendon to bear excess weight may also help with mid-portion tendonitis. These movements are as effective as eccentric strengthening exercises to relieve Achilles tendonitis pain.
Leg Press Heel Raise
You can do this exercise with a leg press machine to strengthen the gastrocnemius and soleus muscles and reduce your Achilles tendon pain.
Here’s how to do the exercise:
Does Massage Help Achilles Tendonitis?Some research has suggested that massage could help with Achilles tendonitis; however, it’s important that you use the right technique.A physical therapist should be able to show you how to correctly massage your Achilles without putting too much pressure on the tendon.
Does Massage Help Achilles Tendonitis?
Some research has suggested that massage could help with Achilles tendonitis; however, it’s important that you use the right technique.A physical therapist should be able to show you how to correctly massage your Achilles without putting too much pressure on the tendon.
Some research has suggested that massage could help with Achilles tendonitis; however, it’s important that you use the right technique.
A physical therapist should be able to show you how to correctly massage your Achilles without putting too much pressure on the tendon.
Seated Calf Raise
This version of the calf raise uses another piece of fitness equipment to target the deeper soleus muscle.
Here’s how to do this exercise:
Summary
Achilles tendonitis is a condition that is common but painful. Achilles tendonitis can usually be treated with physical therapy exercises.
If you have pain in your Achilles, ask your provider about a referral to a physical therapist. They can talk to you about your symptoms and recommend the treatments that will offer you the best chance at a full recovery and help you avoid future injuries.
9 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.von Rickenbach KJ, Borgstrom H, Tenforde A, Borg-Stein J, McInnis KC.Achilles tendinopathy: evaluation, rehabilitation, and prevention.Curr Sports Med Rep. 2021;20(6):327-334. doi:10.1249/JSR.0000000000000855Sivrika AP, Papadamou E, Kypraios G, Lamnisos D, Georgoudis G, Stasinopoulos D.Comparability of the effectiveness of different types of exercise in the treatment of achilles tendinopathy: a systematic review.Healthcare. 2023;11(16):2268. doi:10.3390/healthcare11162268Penn Medicine.Achilles tendonitis.UT Southwestern Medical Center.Achilles tendon injuries: why do they take so long to heal?Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760O’Neill S, Watson PJ, Barry S.Why are eccentric exercises effective for Achilles tendinopathy?Int J Sports Phys Ther. 2015;10(4):552-562.Mount Sinai.Heel pain and Achilles tendonitis - aftercare.Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760Stefansson SH, Brandsson S, Langberg H, Arnason A.Using pressure massage for achilles tendinopathy: A single-blind, randomized controlled trial comparing a novel treatment versus an eccentric exercise protocol.Orthop J Sports Med. 2019;7(3):2325967119834284. Published 2019 Mar 21. doi:10.1177/2325967119834284
9 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.von Rickenbach KJ, Borgstrom H, Tenforde A, Borg-Stein J, McInnis KC.Achilles tendinopathy: evaluation, rehabilitation, and prevention.Curr Sports Med Rep. 2021;20(6):327-334. doi:10.1249/JSR.0000000000000855Sivrika AP, Papadamou E, Kypraios G, Lamnisos D, Georgoudis G, Stasinopoulos D.Comparability of the effectiveness of different types of exercise in the treatment of achilles tendinopathy: a systematic review.Healthcare. 2023;11(16):2268. doi:10.3390/healthcare11162268Penn Medicine.Achilles tendonitis.UT Southwestern Medical Center.Achilles tendon injuries: why do they take so long to heal?Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760O’Neill S, Watson PJ, Barry S.Why are eccentric exercises effective for Achilles tendinopathy?Int J Sports Phys Ther. 2015;10(4):552-562.Mount Sinai.Heel pain and Achilles tendonitis - aftercare.Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760Stefansson SH, Brandsson S, Langberg H, Arnason A.Using pressure massage for achilles tendinopathy: A single-blind, randomized controlled trial comparing a novel treatment versus an eccentric exercise protocol.Orthop J Sports Med. 2019;7(3):2325967119834284. Published 2019 Mar 21. doi:10.1177/2325967119834284
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
von Rickenbach KJ, Borgstrom H, Tenforde A, Borg-Stein J, McInnis KC.Achilles tendinopathy: evaluation, rehabilitation, and prevention.Curr Sports Med Rep. 2021;20(6):327-334. doi:10.1249/JSR.0000000000000855Sivrika AP, Papadamou E, Kypraios G, Lamnisos D, Georgoudis G, Stasinopoulos D.Comparability of the effectiveness of different types of exercise in the treatment of achilles tendinopathy: a systematic review.Healthcare. 2023;11(16):2268. doi:10.3390/healthcare11162268Penn Medicine.Achilles tendonitis.UT Southwestern Medical Center.Achilles tendon injuries: why do they take so long to heal?Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760O’Neill S, Watson PJ, Barry S.Why are eccentric exercises effective for Achilles tendinopathy?Int J Sports Phys Ther. 2015;10(4):552-562.Mount Sinai.Heel pain and Achilles tendonitis - aftercare.Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760Stefansson SH, Brandsson S, Langberg H, Arnason A.Using pressure massage for achilles tendinopathy: A single-blind, randomized controlled trial comparing a novel treatment versus an eccentric exercise protocol.Orthop J Sports Med. 2019;7(3):2325967119834284. Published 2019 Mar 21. doi:10.1177/2325967119834284
von Rickenbach KJ, Borgstrom H, Tenforde A, Borg-Stein J, McInnis KC.Achilles tendinopathy: evaluation, rehabilitation, and prevention.Curr Sports Med Rep. 2021;20(6):327-334. doi:10.1249/JSR.0000000000000855
Sivrika AP, Papadamou E, Kypraios G, Lamnisos D, Georgoudis G, Stasinopoulos D.Comparability of the effectiveness of different types of exercise in the treatment of achilles tendinopathy: a systematic review.Healthcare. 2023;11(16):2268. doi:10.3390/healthcare11162268
Penn Medicine.Achilles tendonitis.
UT Southwestern Medical Center.Achilles tendon injuries: why do they take so long to heal?
Beyer R, Kongsgaard M, Hougs Kjær B,Øhlenschlæger T, Kjær M, Magnusson SP.Heavy slow resistance versuseccentric training as treatment for achilles tendinopathy: a randomized controlled trial.Am J Sports Med. 2015;43(7):1704-1711. doi: 10.1177/0363546515584760
O’Neill S, Watson PJ, Barry S.Why are eccentric exercises effective for Achilles tendinopathy?Int J Sports Phys Ther. 2015;10(4):552-562.
Mount Sinai.Heel pain and Achilles tendonitis - aftercare.
Stefansson SH, Brandsson S, Langberg H, Arnason A.Using pressure massage for achilles tendinopathy: A single-blind, randomized controlled trial comparing a novel treatment versus an eccentric exercise protocol.Orthop J Sports Med. 2019;7(3):2325967119834284. Published 2019 Mar 21. doi:10.1177/2325967119834284
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