Achilles specific exercises

In this stage, the app will help you to carefully test what exercises your Achilles tendon can currently support and then build on that base. 

Don’t progress the exercises too quickly. Achilles tendinopathy is an overuse injury, and you can make it worse by doing the exercises too often or progressing them too quickly.

Only increase intensities if pain or stiffness doesn’t grow in the 24 hours following a workout. We’ve included a detailed pain guide so that you can quickly tell if you’re pitching your workouts at the right level.

When to progress

The app sets specific targets for you. However, you can progress to the next stage when you can do 10 slow repetitions of the Single Leg Heel Raise exercise over a step without feeling pain, during or after.

Other workouts

This stage includes workouts that improve your lower body’s general strength, control, and flexibility in positions that don’t strain your Achilles tendon.

Activities to avoid

It’s best to avoid calf and Achilles stretches and all jumping, hopping, and running activities during this stage.

Achilles specific exercises

If you’ve researched Achilles tendinopathy exercises, you’ve likely seen that heavy, slow resistance training is the best type of exercise to do. However, if you jump in using heavy weights right away, you’ll likely make your pain worse.

First, you must prepare your Achilles tendon and calf muscles for heavy strength training by building your endurance using bodyweight exercises and eventually switching to lighter weights.

When to progress

You can proceed to the next stage if you can walk short distances without pain and complete the assigned strength training without increasing pain.

Other workouts

The app provides you with cross-training suggestions to help maintain your fitness. Your general strength and flexibility training from the previous stage will continue.

Activities to avoid

At this stage, it’s still best to avoid all calf and Achilles stretches as well as jumping or running activities.

Achilles specific exercises

When you run, your calf and Achilles tendon create and absorb large explosive forces. You’ll develop this ability in stage 4, but first, you have to ensure that you have enough strength to do those explosive exercises (plyometrics) safely.

You can achieve this through heavy strength training using weights. The meaning of “heavy” varies between people, and it will depend on your unique build what that means for you. We use your body weight to determine what weights you should build up to using.

During this stage, you should aim to slowly build up to using weights equal to 10% of your body weight when you do your Heal Raise exercises (For example, if you weigh 70kg, then 7kg is your target).

When to progress

Continue to the next stage when:

• You can walk for 30 minutes,
• and do your heel raises with weights equal to 10% of your body weight, 
• and complete the hop tests that the app sets you without increasing your pain.

Other workouts

You should continue your general strength and flexibility training. It may be safe to add in some gentle calf stretches during this stage, but you should monitor your pain closely if you do.

Activities to avoid

You should still avoid all running and jumping activities.

Achilles specific exercises

This stage includes plyometric exercises (hop sessions) that will help restore your calf’s ability to generate explosive forces. And your Achilles tendon’s ability to absorb these forces and propel you forward.

It’s essential to continue the heavy-loaded Heel Raise exercises.

When to progress

You can move on to the next stage once you can:

• Walk 30 minutes at a brisk pace,
• and complete your Heel Raise workouts with weights that are equal to 20% of your body weight, 
• and complete the entire hop program without an increase in your symptoms.

Other workouts

You should keep up with your cross-training and general strength and flexibility work.

Activities to avoid

No running yet, please.

Walk/Run program

Your Achilles tendon is now finally ready for you to start running again. But, it won’t have the endurance to cope with extended periods of running just yet, so it’s important to ease back into it slowly. The safest way to do this is by following a program that allows you to alternate between running and walking.

The app provides a walk/run program for you that also helps you progress the intensity and duration of your runs at the right time.

Workouts (Achilles and general)

Now, the main aim of your workouts is to maintain the strength you’ve built over the last few months.

You’ll notice that the volume and frequency of the exercises will reduce, which allows you enough recovery time between your workouts and run sessions.

When to progress

You can progress to the next stage when you can jog for 20 minutes at a leisurely pace without aggravating your symptoms.

Activities to avoid

You should not yet do any high-intensity workouts—for example, tempo runs, interval, or hill sessions.

The focus is now on regaining your Achilles tendon and leg muscles pre-injury running endurance, then you can slowly increase your running volume. But note, research shows it’s best not to increase this volume by more than 10% per week to avoid injury. 

When to progress

You can progress to the next stage when you’re able to run your normal weekly running volume at your regular manageable running pace for you, pain-free.

Workouts

The strength workouts will maintain the strength you’ve built in the previous stages. And, it’s best to keep strength training each muscle group twice a week.

Activities to avoid

It would be best if you still avoided high-intensity running activities, for example, tempo runs, sprints, or hill sessions, because your tendon will not have enough strength yet to withstand those types of higher-level forces. So, you need to fully restore your easy run capacity first and then work up to gaining this power level in your running.

You can now start training with increasing speed and intensity. However, remember not to ramp things up too quickly. Always allow enough recovery time.

You should continue with your weekly strength routine to support running goals and reduce re-injury risk. The app provides exercises to help with this maintenance process.