Achilles Rehabilitation

This stretching program is highly effective in breaking down scar tissue in the Achilles Tendon, allowing the tendon to heal cleanly while improving flexibility.
The program takes four weeks to complete.

Weeks 1 & 2
Stand with the balls of both feet on the edge of a step. At a slow, steady pace, gently drop the heels as far a possible, then raise the heels as high as possible. To determine pace, lower for the count of Thousand-One, Thousand-two, Thousand-three and lift for the same. Do three sets of 20 repetitions. Take about 3-4 minute recovery between sets.

Week Three
Repeat the exercises from the first two weeks, but lift and lower as fast as possible, making sure you continue moving through your full range of motion. Perform three sets of 20 repetitions

Week Four
Using one foot only, lift and lower 10 times using the slower speed. Then do another 10 reps at the faster speed. Perform three sets of 20 repetitions.