The program contains stretching, stability and strength training for your injury and should only be done if there is no experience of pain or tiredness in the ankle. How much load the injury can withstand depends on the individual case, so you should complete the program 1-2 times per day, depending on how the injury reacts. In addition to the program, you are advised to swim and bicycle as much as you can. You may also walk and run in straight lines, just be aware of any tiredness or fatigue in the ankle or calf muscles. And remember, you can train to, but not over the pain limit.

Standing instep and thigh stretch – Stretch for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

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

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

Wobble board on one leg – Perform the exercise for 2 x 30-60sec. per leg. The break between each stretch should be 30-60sec.

Step-up with lower body control- Do the exercise slowly and with control up and down for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

Step-up pull without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.

Step-up lift without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.

Step-up ax without support – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. each side. The break between each exercise should be 30-60sec.

One leg squat – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. The break between each exercise should be 30-60sec.

One leg hip control – Do the exercise while focusing on balance and keeping the body stable. Continue for 2 x 10-60sec. per leg. 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.

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