Strengthening and stretching: exercises for the Achilles tendon with Achillodynia
Eccentric training1 is an effective conservative treatment method for Achillodynia. This has been shown in various studies2. Depending on the diagnosis and phase of the disease, additional physiotherapy measures may be recommended and prescribed by a doctor.
Note: When performing the exercises - for example calf raises - you can expect pain in the calf muscles during the first two weeks. Please be patient and perform the exercise consistently. If the pain becomes too severe, reduce the number of repetitions. If this does not reduce the pain or if you experience increasing discomfort in everyday life, discontinue the exercises and contact your doctor.
Quickly to the right exercises:
Coordination exercise
one-legged stand
Aim: Stabilization of the foot muscles and muscles in the hip joint area
Starting position: Stand with both legs behind an unstable surface.
Equipment: Stabilization pad (alternatively: rolled towel, folded exercise mat)
Exercise
- Place one leg on the support with your knee slightly bent and lift the other leg off the floor.
- Stabilize your stance and make sure you maintain an upright posture and good trunk tension.
3 sets per leg, hold for 30 seconds per leg; 15 second break
Variations:
- Make the exercise easier by performing it on a firm surface (without a stabilization pad).
- Make the exercise more difficult by lifting the free leg at the hip, closing your eyes or drawing figure eights with the free leg.
Strengthening exercises
Calf raises with knee extended
Aim: Strengthening the foot and calf muscles, stretching the calf muscles and Achilles tendon
Starting position: Stand with both feet on a raised surface (stair tread or step board). Position both feet with the balls of your feet on the edge so that both heels are in the air.
Exercise:
- Lift one leg into the air and push yourself up with the other leg into a toe-up position. The knee remains straight.
- Slowly lower your heel - if possible to below the level of the edge of the step - and push yourself up again.
Note:
- The knee remains extended during the exercise.
- Make sure your upper body is upright and your legs are straight.
Dosage:
3 sets x 15 repetitions per side; 15 second break between sets
Variations:
- Increase the weight (e.g. backpack with weights).
Calf raises with bent knee
Aim: Strengthening the calf muscles, stretching the Achilles tendon.
Starting position: Stand with both feet on a raised surface (stair tread or step). step board). Position both feet with the balls of your feet on the edge so that both heels are in the air.
Exercise:
- Raise one leg in the air and bend the knee of the standing leg to a knee angle of approximately 60 degrees.
- Push your leg up into a toe-up position and slowly lower your heel back down - if possible to below the level of the edge of the step. Then push yourself back up again.
Note:
- Make sure your upper body is upright and your legs are straight.
3 sets x 15 repetitions per side; 15 seconds break between sets
Variations:
- Make it more difficult with additional weights (e.g. rucksack with weights)
Stretching exercise
Calf roll stretching exercise
Aim: Fascia training for the calf muscles
Starting position: Sit on the floor with your legs stretched out. Place one foot on the floor and place the other leg with the Achilles tendon on a fascia roll. Let the tip of your foot hang loosely so that the calf muscles are relaxed.
Exercise:
- Support yourself with both hands behind your back and lift your buttocks slightly off the floor.
- Now slowly roll back and forth over the entire length of the calf.
Note:
- The core muscles support the movement of the body.
- The exercise can also be slightly painful at first.
Dosage:
3 sets x 10 repetitions per leg, 30 second break between sets
Variations:
- Make it more difficult by rolling on both legs.
- Make it more difficult by crossing your legs.
Diagnosis & treatment
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Diagnosis & treatment
Show sources
1Eccentric training is a form of strength training in which a muscle is lengthened during contraction, such as when slowly returning to the starting position during an exercise.
2Alfredson H et al. Heavy-load eccentric calf muscle training for the treatment of chronic Achilles tendinosis. Am J Sports Med 1998;26(3):360-366
