This protocol is intended as a guide to help anyone currently in the recovery period of three to six months from post-operative Achilles tendon repair or achilles injury. These exercises can also help with achilles tendonitis and as a preventative measure for achilles health. This routine is based on the individual's own healing timeline, so there are many modifications given throughout. As always, it is important to work within the advice of the doctor.

This routine takes a full body approach to range of motion, weight bearing rehab progression, and addressing the muscles of surrounding joints. After a range of motion evaluation, we will start by using the chair to deal with 75% of our bodyweight in the motions of plantar flexion for the upper and lower calf. Learn how to use the non-injured side to compensate for the injured side with eccentric contactions.

We will then perform several standing hip related exercises using the chair. Safely begin integrating squats on one or both feet as well as rear lunges to work on ankle mobility. You can decide how much force you use to press down into the ground with the feet.

Finally we will perform some weight-bearing mobility foot / ankle routine with optional propulsion using the chair to offset bodyweight, protect any repairs, maintain strength of hip, knee and core, and manage swelling.

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Yoga Block: https://amzn.to/3ewJAJK

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