The program contains stretching, stability and strength training for your injury and should only be used for 1-5 days before switching to rehab 2. How much load the injury can withstand depends on the individual case, so you should complete the program 1-3 times per day, depending on how the injury reacts. In addition to the program, you are advised to swim and walk in water as much as you can. And remember, you can train to, but not over the pain limit.

Lying ankle stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec. If the exercise causes pain in the ankle where it is being held, you can alternatively hold the stretch at the instep of the foot for a period of time.

Sitting hamstring and calf stretch – Stretch 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Standing deep calf stretch – Stretch 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Standing weight transfer – Transfer weight for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Seated ankle press – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.

Seated ankle inwards movement – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.

Seated ankle outwards movement – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.

Seated ankle pull – Move foot for 2 x 10-60sec. per foot depending on strength and pain limit. The break between each stretch should be 30-60sec.

Compensated squat – Perform the exercise with the non-injured leg on the stool, and let your strength and pain limit determine how much the injured ankle should work in the squat. Continue for 2 x 10-60sec on the injured leg. The break between each exercise should be 30-60sec.

Ankle Mobilization – Perform the exercise in as wide a motion as possible, depending on strength and pain limit. Continue for 2 x 10-60sec. The break between each exercise should be 30-60sec.

Rehab training of the injury

Rehab of partial Achilles tendon rupture and post-cast / post-operation complete Achilles tendon rupture.

Rehab 1Rehab 2Rehab 3Rehab 4