Exercise For Achilles Tendonitis
Overview
Slow, controlled calf raises bringing your foot back down to the ground are an excellent way to stretch and strengthen your Achilles tendon. You can modify this exercise to single feet or both feet, depending on your pain level. 
Level
Beginner
Targets
Achilles
Step by Step Instructions
- Stand near a wall, chair, or other sturdy support.
- On the affected leg, rise up onto your tippy toes as high as you can.
- Slowly lower your heel back down until it touches the ground.
- Repeat that controlled up-and-down motion to stretch and strengthen the Achilles tendon.
- Start with 3 sets of 10 repetitions on the affected side.
- Progress to 3 sets of 20–30 repetitions as you get stronger.
- Perform the routine twice a day.
[Video Transcript]
Do you have ankle pain? Right in the back here, where your leg meets your heel. Well, that’s an area called your Achilles tendon. And if it’s painful every time you take a step, you might have something called Achilles tendonitis. And Achilles tendonitis is an overuse injury. I’m gonna show you a stretch and exercise that can really help relieve you of all that pain. Stand near a wall or a chair or, in my case, a fireplace. If your right Achilles tendon is bothering you, you wanna step up onto your tippy toes of your right leg or the affected side as high as you can go and slowly lower down until your heel touches the ground. You want to continue and repeat that to stretch and strengthen the Achilles tendon. If you find that the affected Start with three sets of ten repetitions. Start with three sets of ten repetitions and try to work your way up to twenty to thirty repetitions three times. Do it twice a day. You’ll notice that your Achilles tendon will be less painful and less less sore.
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