Achilles Injury and Surgery Rehab | Week 14-15

Achilles Injury and Surgery Rehab | Week 14-15

Physio Check-In

As you progress through stage 4, it's another great chance for you to visit your Physio for form and technique correction on all your exercises. If you are struggling with soft tissue tightness or any fluid or thickening around the Achilles then seeing your therapist for soft tissue release at this point is highly recommended. Your Physio is also a great person to help you with motivation and keeping you on the 'exercise bus'.

Program Instructions

This is your 2nd two-week block in stage 4. Continue working on your mobility, aiming to increase your dorsi-flexion movement as much as you can.

Exercises slowly progress on, building on your previous calf raise work. At this stage we use a couple of new exercises in Set A to push things along in terms of balance and function on one leg, now that you're well into the healing phase.

This is the first time you will have a 'Set B' section of exercises. These are predominantly "leg" strengthening exercises that you can now start doing and the start of getting you back to nornmal movements patterns like squats, Deadlifts and Lunges.

Your daily walking should now be increasing (pain and inflammation permitting) to 30min per day. NO RUNNING.
Continue your daily bike work 3 x per week, up to 30 minutes.

Special Notes

If you are doing any core or lower back work at present, make sure you watch the load into the achilles and calf (eg planks).

VIDEOS TO WATCH

Mobility Exercises

1

x / day

7

x / week

Mobility 1

3 sets x 1min both sides

AS | Gastrocs (floor)

Mobility 2

3 sets x 1min both sides

AS | Soleus Stretch (chair)

Mobility 3

2 sets x 1min both sides

KS | Quadriceps (bench)

Mobility 4

2 sets x 1min both sides

HS | Hip Flexor and Quadriceps

Mobility 5

2 sets x 1min both sides

HS | Glutes (wall)

Rehab Exercises | Set A

1

x / day

5

x / week

Exercise 1

75-100% | 3 sets x 8-12 reps both sides

A2 | Calf Raises (eccentric)

Exercise 2

75-100% | 3 sets x 8-12 reps both sides

A2 | Calf Raises (soleus - eccentric)

Exercise 3

3 sets x 8-12 reps

A2 | Calf Raises (step)

Exercise 4

4 x each leg

A2 | Star Excursion Test

Exercise 5

10 x 30sec-60sec each leg

A2 | BOSU Balance (1 leg)

Exercise 6

3 sets x 8-10 reps both sides

A3 | Medial Arch Raise (Step)

Exercise 7

3 sets x 10 reps both sides

A2 | Tibialis Anterior Raise

Rehab Exercises | Set B

1

x / day

3

x / week

Exercise 1

2-3 sets x 10 reps both sides

K1 | Free Squat (body weight)

Exercise 2

2-3 sets x 10 reps both sides

K2 | Romanian Deadlift - KB

Exercise 3

2-3 sets x 30sec-1min holds

K2 - Wall Squat - Isometric (Banded)

Exercise 4

2-3 sets x 10 reps both sides

K1 | Physio Lunge (regression)

Exercise 5

2-3 sets x 10 reps both sides

Exercise 6

2-3 sets x 10 reps both sides

L2 | Mountain Climbers (incline)

Exercise 7

2-3 sets x 10 reps both sides

K2 | One Leg Ball Squat (regression)