Click here to send us your inquires or call (852) 36130518

Achilles Tendon Repair with the Best Achilles Rehab Exercise

Stimulate Achilles Tendon Repair with these Exercises

Get the Flash Player to see this content.

Achilles Tendon Repair Exercises

5 minutes Twice a day

That’s all you need to do to Stimulate Achilles Tendon Repair and get rid of your Achilles pain!

Start with this exercise – the Best and Most Effective One


Jump Directly To:-

Repetitions and Progressions

Achilles Tendonitis – Your Top 10 Questions Answered

Other Achilles Posts


If you find this interesting then please share by using the “Tweet” button above – thanks

Read on for progressions and to find out why the exercise works.


The role of Rehab Exercises is to stimulate repair of injured tissue and create a strong and healthy scar. These exercises for the Achilles Tendon Repair apply equally to tears and strains of the Gastrocnemius muscle and the Soleus muscle.

Types of Muscle Contraction

There are 3 basic types of muscle contraction

  1. isometric contraction – where there is no shortening or lengthening of the musle fibres under load (static)
  2. concentric contraction – there is shortening of the muscle fibres under load
  3. eccentric contraction – there is a lengthening of the muscle fibres under load

concentric calf

If you applied these type of contractions to your calf muscles :-

  • An Isometric contraction would be if you looped a towel over your toes and held it in both hands and then pushed against it but did not allow your ankle to move.
  • A Concentric contraction would be to stand on one leg and go up onto your toes – your calf muscle is shortening and pulling your heel up.
  • An Eccentric contraction of your calf muscle would be to start standing on one leg up on your toes and then to lower back down – your calf muscle is ‘paying out’ under load and lengthening as your heel is lowering.


As discussed in previous posts the role of the Achilles tendon is to store forces from the foot and transfer these forces back to the foot to help with walking and running. The calf muscles tension the Achilles in preparation for the transfer of forces from the foot – see Achilles Tendon Function. This involves the muscle working eccentrically so it makes sense to rehab the muscle in this way.

Eccentric calf



Eccentric Calf Exercise

There has been a lot of research done on Eccentric Exercises for Achilles Tendon Repair over the past 20 years or so.
The main benefits are:

  1. increased collagen production rate – see Tendon Healing in “Ruptured Achilles & Non-Surgical Treatment”
  2. increase the mass of healthy tendon because of the improved production of type I collagen
  3. decreased tendon thickness
  4. strengthen the tendon and protect it from subsequent overuse
  5. production of new blood vessels is decreased

The decrease in the production of new blood vessels (neovascularisation) is important because it is thought that nerve endings associated with these new blood vessels are responsible for the pain that you get with Achilles tendinosis.
Increased production of type-I collagen means that the healing area is much stronger and more likely to withstand the stresses of sport – a better tendon repair.

Achilles Tendon Repair – Rehab Eccentric Exercises

The exercises in the videos are shown for your left side – you obviously reverse the instructions for your right side.
Click on the video below

Get the Flash Player to see this content.

As explained in the video clip you take weight through your hands by leaning on a strong table or worktop.
The exercise does not have to be pain free – it is ok to feel some pain in the tendon as you do the exercise.

Repetitions

Start with 2 sets of 10 reps
progress to 2 X 15 reps
then 3 X 12
finally 3 X 15 reps.


Once you can manage 3 sets of 15 reps twice a day then you can progress the exercise by taking less weight through your hands.
When you can manage that without too much discomfort then click this video.

Again follow the progression as detailed above.
It is recommended that you continue the exercise for 12 weeks.
Remember that Achilles Tendinosis is a degenerative problem and that you need to keep loading the tendon to stimulate the repair.
If you take a break from running for more than a few days I would recommend (from personal experience) that you do these exercises or else the problem will occur on your first run back – even a gentle one!

If you found this interesting then please help spread this post by using the “Share” button below – thanks!

44 Responses to “Achilles Tendon Repair with the Best Achilles Rehab Exercise”

  1. Healthiness For Life » Back Pain, avoidance and rehab Says:

    [...] Cure Achilles Tendon Pain with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  2. Achilles Heel Pain: Relief Using Arch Support Insoles Says:

    [...] Cure Achilles Tendon Pain w&#1110th th&#1077 Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  3. Wordpress Themes Says:

    Genial fill someone in on and this mail helped me alot in my college assignement. Thanks you on your information.

  4. Twitted by IanConstable Says:

    [...] This post was Twitted by IanConstable [...]

  5. Suneet Says:

    Thanks Ian, that’s a very informative and useful set of tips. I’ll make a start this evening as soon as the swelling dies down a bit more.

  6. Evette Johe Says:

    At last, a superb web page that’s not in my face trying to continually advertise me anything. Thanks, make sure you continue the good work.

  7. Tien Delsordo Says:

    I have to go along together with you, good points you have produced to your case.

  8. Burton Haynes Says:

    Very informative article… Looking forward for more articles on your blog

  9. Head Tennis Racquet Says:

    Great job on the website – gracias.

  10. Chiropractor Myrtle Beach Says:

    I have come across a few other sites related to this subject in the past few weeks in doing a research report for my boss. I have to say that what you’re saying here makes perfect sense and is helping me to get my head around this subject. Do you have any other forums you could recommend to help my research?

    Thank you,

    Chiropractor

    Chiropractor Myrtle Beach

  11. Courtney Kazmi Says:

    Thank you for a fantastic post. I enjoyed it.

  12. Alcohol Rehab Says:

    Loved reading this article article, nice one for sharing.

  13. Alcohol Rehab Says:

    Greetings, I’ve been reading your website a couple of weeks and just wanted to state that the writing style is great. Good luck.

  14. Healthy Eating Says:

    Great site. A lot of useful information here. I¡¯m sending it to some friends!From http://www.healthyedu.com

  15. Cruz Lynne Says:

    Hi. I wanted to thank you for the excellent details you have posted on your internet site. I will definitelycome back to check it out once more and have subscribedto your RSS feed. Have a great day.

  16. Score Board Says:

    Wizards’ Yi JIanlian’s Achilles better…

    I found your entry interesting to I’ve added a Trackback to it on my weblog :)

  17. televisions lcd hdtv Says:

    Great read. I observed your website from a google search, and was glad i did. The details has helped me immensely.

  18. John Says:

    hey, nice blog…really like it and added to bookmarks. keep up with good work

  19. Score Board Says:

    Suspension coming for Bengals DE Odom…

    I found your entry interesting to I’ve added a Trackback to it on my weblog :)

  20. vacuum cleaners bagless Says:

    Admirable weblog! I’ll possibly be referencing some of this information in my next speech. I would appreciate it in case you visited my weblog at

  21. Leg Pains in bed Says:

    I noticed your blog on facebook groups. I just added you to my MSN News Reader. Keep up the good work buddy! Look forward to reading more from you in the future.

  22. Leg Exercises & Workouts : How to Do Calf Exercises | Getting In Shape Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  23. Prevent Sports Injuries With Proper Arch Support | how-do-i-improve-my-golf-swing-and-putting.com Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise … [...]

  24. Reds report: Inside pitch | Uncategorized | Information about Careers Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  25. Nora Says:

    Hey, thanks for the great post. Honestly, about five months ago I started using the internet and there is so much crap out there. I appreciate that you put excellent content out that is clear and well-written. Good luck and thanks for the great tips.

  26. Help from podiatrists please? Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  27. Handling A Bicep Tendon Injury - Body Building Fitness Says:

    [...] Achilles Tendon Repair with a Best Achilles Rehab Exercise … [...]

  28. best acne treatments in australia Says:

    Hi, Thanks. Having been experiencing the same problem. Solved now Regards.

  29. Seahawks LB Hill out for season (AP) | NFL Football Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  30. Shoreline city dentists Says:

    This is a really beautiful theme. Can you hook me up with your designer?

  31. Discover The way to Avoid And Stay away from Strained Calf Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  32. Rarklauramy Says:

    http://restaurants-us.com/fl/Fort%20Lauderdale/San%20Loco%20Cantina/33301/

  33. compare rehab Says:

    Hello there, have been browsing for a couple of days now and simply wanted to drop you a line to say what a remarkable resource I think you have going here, carry on the good work.

  34. Learn ITalian Says:

    “This is my first publish on this web site and all i can say is thank you for all these useful data! If you allow, I’d like to use some of your content. I write articles for article directories as my component time job. I am willing to refernce your internet site in these articles. Kindly get back to me via email ASAP. “

  35. Patrick Sportarzt Says:

    Nice blogpost. For me as an medic from overseas germany it is importend to look what´s going on in US. regards

  36. Capsules 2009 Blog Says:

    Muscle Tendon Repair…

    [...] there is so much crap out there. I appreciate that you put excellent content out [...]…

  37. Dewitt Schumpert Says:

    Hi! I found your blog on .It’s really comprehensive and it helped me a lot.

    Continue the good work!

  38. Boxer Says:

    I believed that was extremeley interesting. Thanks for the unusual information. I’ll continue to keep subsequent this….

  39. online internet marketing training Says:

    Me too, ty for posting this..

  40. Breanna Says:

    agreed with the above poster

  41. Mitchell Beyke Says:

    This page appears to recieve a large ammount of visitors. How do you get traffic to it? It offers a nice unique twist on things. I guess having something authentic or substantial to post about is the most important factor.

  42. Faster shin splints recovery? | Step Counter Pedometer Reviews Says:

    [...] Achilles Tendon Repair w&#1110th th&#1077 Best Achilles Rehab Exercise | DiyInjuryRehab.com [...]

  43. student loans Says:

    This is such a great resource that you are providing and you give it away for free. I enjoy seeing websites that understand the value of providing a prime resource for free. I truly loved reading your post. Thanks!

  44. Breathing during exercise in the gym Says:

    [...] Achilles Tendon Repair with the Best Achilles Rehab Exercise – DiyInjuryRehab.com [...]

Leave a Reply

Login with Facebook:
GetSocial
SEO Powered By SEOPressor

Addmotor electric bike shop

Beauties' Secret cosmetic and skincare

DecorCollection European design furniture| sofa hk| sofas| beds| coffee tables| dining tables| dining chairs| sideboards| furniture hk| Cattelan Italia| Koinor

Wycombe Abbey| private school hong kong| English primary school Hong Kong| primary education| top schools in Hong Kong| best international schools hong kong| best primary schools in hong kong| school day| boarding school Hong Kong| Wycombe Abbey School