Toe wiggles
Curl the toes down, then spread them and pull them up, as far as the plaster allows.
- 10 times
- Every hour while awake
Home / Patient library / Exercise sheets / Sheet 99
Torn Achilles tendon, treated in a boot
Foot & ankle · Torn Achilles tendon
Count the weeks from the day of your injury. The date is on your prescription.
If your doctor wrote a different plan on your prescription, follow that instead of this page.
A4 PDF, 0.7 MB. Free to download — no sign-up, no email address needed.
Weeks 0–2
Keep the foot raised above the level of the hip most of the day. The plaster or boot holds the toes pointing down, so the torn ends of the tendon lie together and heal: keep it on day and night, and dry. If we prescribed blood-thinning injections or tablets, take every dose.
Weight bearing As written on your prescription, with crutches. Never stand on the foot without the plaster or boot.
Quad sets
Sit with the leg straight. Press the back of the knee down and tighten the thigh.
- Hold 5 seconds
- 10 times
- 3 times a day
Should feel: The thigh muscle tightening Should not feel: Knee pain
Straight leg raise
Lie down, one knee bent. Keep the other knee straight and lift the leg 20 cm.
- 10 times
- 3 times a day
Should feel: The thigh working Should not feel: The knee bending or back pain
Buttock squeeze
Lie on your back with the legs straight. Squeeze the buttocks together, hold, then relax.
- Hold 5 seconds
- 10 times
- 3 times a day
Should feel: The buttocks tightening Should not feel: Back pain
Not yet Taking the plaster or boot off, pulling the foot up to stretch the calf, walking barefoot, getting the plaster wet, or driving.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Weeks 2–8
In the boot with heel wedges. We take the wedges out one by one at your visits, so the foot comes slowly to level. Keep the boot on day and night. Take it off only to wash, sitting with the foot pointing down, and never pull the foot up.
Weight bearing As written on your prescription, usually building up to full weight in the boot.
Sitting knee bend
Sit on a firm chair. Slide the foot back under the chair to bend the knee, hold, then bring it forward.
- 10 times
- 3 times a day
Should feel: A stretch as the knee bends Should not feel: Sharp pain
Standing hip abduction
Hold a chair. Lift the leg out to the side, keeping the body upright.
- 10 times
- Daily
Should feel: The side of the hip working Should not feel: Leaning over
Standing hip extension
Hold a chair. Take the leg backwards, keeping it straight.
- 10 times
- Daily
Should feel: The buttock working Should not feel: Arching the back
Not yet Walking without the boot, stretching the calf, or standing on tiptoe.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Weeks 8–12
Out of the boot into a shoe, with a small heel raise inside if we advise. Walk normally and start building calf strength gently. Carry on with the earlier exercises.
Weight bearing Full, in a shoe.
Sitting heel and toe raises
Sit with both feet flat on the floor. Lift the heels, lower them, then lift the toes.
- 10 times
- 3 times a day
Should feel: The calf and the front of the shin working Should not feel: Sharp pain
Ankle circles
Move the ankle slowly in circles both ways.
- 10 each way
- 3 times a day
Should feel: The ankle loosening Should not feel: Sharp pain
Calf raises
Rise onto both toes and lower under control.
- 15 times
- Daily
Should feel: The calf working Should not feel: Sharp pain
Single-leg balance
Stand on one leg beside a worktop.
- 30 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Losing balance — hold on
Not yet Running, jumping, stretching the calf, letting the heel drop below a step, or climbing stairs two at a time.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
Month 3 onwards
Build calf strength step by step: heel raises on both feet, then on the injured foot alone. Jogging usually starts at about 4–6 months if we agree, and sport at about 6–9 months.
Weight bearing Full.
Calf raises
Rise on both toes, progress to one.
- 15 times
- Daily
Should feel: The calf working Should not feel: Ankle pain
Heel-to-toe walking
Walk heel to toe along a line, beside a support.
- 10 steps
- Daily
Should feel: Steadier walking Should not feel: Wobbling — use the wall
Static cycling
Set the seat high, so the knee is almost straight at the bottom. Pedal gently with little resistance.
- 10 minutes
- Daily
Should feel: The knee moving freely Should not feel: Pain in the knee or hip
Not yet Heel drops below a step or calf stretching, until we tell you to start. Jumping or sudden-start sport, such as cricket, football or badminton, until we clear you.
Looking after the plaster
- A plaster takes up to 2 days to harden fully. Until then, rest it on a pillow and do not press, knock or walk on it.
- Keep it dry. For a bath, cover it with two plastic bags taped at the top, and still keep it out of the water.
- Never push anything inside to scratch, and do not pull out the padding or trim the edges.
- No oil, powder or cream under the plaster. For itching, blow cool air inside with a fan or a hair dryer on the cold setting.
- Do not cut or remove the plaster yourself. We remove it in the clinic.
Preventing a clot in the leg
- A leg in plaster can develop a blood clot. Moving the toes, knee and hip often, and drinking enough water, help prevent it.
- If we have prescribed injections or tablets to thin the blood, take every dose until we tell you to stop.
- Tell us if you or a close relative has had a clot before, if you take hormone tablets, or if you might be pregnant.
Stop and telephone us if
- A sudden snap at the back of the heel, or you can no longer push up on your toes: the tendon may have torn again — come the same day
- Sudden breathlessness or chest pain — go to the nearest hospital
- Pain that keeps getting worse despite the painkillers, or is much worse when you move the toes — go to the nearest hospital
- The calf becomes swollen, tight or painful — come the same day
- The foot becomes numb, cold, pale or blue — go to the nearest hospital
- The plaster or boot feels too tight — come back at once, do not wait until the next day
- Rubbing or burning in one spot, or a sore or blister under the plaster or boot, especially at the heel — come the same day
- Redness, heat or fever
- The plaster is cracked, soft, wet or loose, or there is a bad smell or discharge from under it — come the same day
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.