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Achilles loading exercises

Foot & ankle · Achilles pain

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.

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Heel drop off a step — MID-PORTION pain only

Heel drop off a step — MID-PORTION pain only

Rise on both toes, then lower SLOWLY on the painful leg, letting the heel drop BELOW the step. Only if your pain is in the middle of the tendon.

  • 15 times
  • Twice a day

Should feel: A working ache in the tendon Should not feel: Pain at the heel bone — use the next exercise instead

Floor-level heel lower — pain AT THE HEEL BONE

Floor-level heel lower — pain AT THE HEEL BONE

Stand on flat floor. Rise on both toes, then lower slowly on one leg, stopping level with the floor. Do NOT drop below.

  • 15 times
  • Twice a day

Should feel: A working ache Should not feel: Pain increasing — you may be dropping too low

Calf stretch, knee bent

Calf stretch, knee bent

Gentle stretch, not into pain.

  • Hold 30 seconds
  • 3 times

Should feel: A gentle stretch Should not feel: Sharp tendon pain

Calf raises

Calf raises

Rise onto both toes and lower under control.

  • 15 times
  • Daily

Should feel: The calf working Should not feel: Sharp pain

Stop and telephone us if

  • A sudden snap and you cannot stand on tiptoe — go to hospital
  • Redness, heat or fever
  • Pain that is getting worse week on week

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Starting to Exercise Safely Englishहिंदीमराठी
Ice or Heat — Which, and When Englishहिंदीमराठी
Braces, Splints and Slings Englishहिंदीमराठी
Pain Gels, Sprays and Ointments Englishहिंदीमराठी

Read about Achilles tendon pain

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Nallasopara West Virar East