This protocol is intended as a guide to help anyone currently in the recovery period of six to twelve weeks 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. We will start by strengthening muscles around the hip and knee from a standing position. Then, perform several hip related isometrics in the chair. We will be using the chair for support in several plantar flexion exercises so that we will not be fully weight bearing. You can decide how much force you use to press down into the ground with the feet.
We will then move into some ankle and subtalar strengthening exercises using the TheraBand. Perform isolated, gentle isometrics in the chair for the ankle followed by a non-weight bearing mobility foot / ankle routine while moving the feet with the sponge ball The use of the chair is to protect any repairs, maintain strength of hip, knee and core, and manage swelling.
Purchase the equipment used in this video from Amazon:
Yoga Mat: https://amzn.to/2ZDSMrH
Small Pilates Sponge Ball: https://amzn.to/3Sgrr8r