Exercises after an Achilles tendon rupture
To make the Achilles tendon flexible and resilient again after an injury, there are a number of strengthening, stretching and coordination exercises. However, these should only be carried out consistently in consultation with a doctor and therapist. Some sample exercises are listed below.
Stretching the Achilles tendon Move the leg where the Achilles tendon is to be stretched backwards. Then lean your upper body forward, while keeping both heels firmly on the ground. You should now feel a stretch.
Hold this for 20-30 seconds. Stretching the Achilles tendon Stand on a step with your toes. Then lower your heels down until you feel a stretch in the rear calf and Achilles tendon.
Hold the tension for about 20-30 seconds. Stability and coordination Stand on the injured leg. Now shift your weight with your arms stretched forward.
The leg that is not standing on the floor is stretched straight backwards. Try to keep your balance as long as possible. Strengthening the muscles Stand on a step with your toes.
Now lower your heels down and then press yourself into the tiptoe position. Do 3×15 repetitions. To make it more difficult, the exercise can also be done on one leg.
Strengthen the muscles Stand in front of a wall and support yourself with your hands. Lift one leg at a 90°C angle so that the knee touches the wall. Lift the heel of the supporting leg off the floor.
Then return to the starting position. 15 repetitions. Stand with your foot on a theraband so that the band is under your toes.
Lift the band and press it back down with your toes. Repeat the whole process 30 times. As mentioned before, all exercises should only be performed after consultation.
If you experience pain during the exercises or if it gets worse after the exercises, please also talk to your doctor.
- Stretching the Achilles tendon Move the leg where the Achilles tendon is to be stretched backwards. Then lean your upper body forward, but keep both heels firmly on the ground.
You should now feel a stretch. Hold this for 20-30 seconds.
- Stretching the Achilles tendon Stand on a step with your toes. Then lower your heels until you feel a stretch in the rear calf and Achilles tendon.
Hold the tension for about 20-30 seconds.
- Stability and coordination Stand on the injured leg. Now shift your weight with your arms stretched forward. The leg that is not on the floor is stretched straight backwards.
Try to keep your balance as long as possible.
- Strengthening the muscles Stand on a step with your toes. Now lower your heels downwards and then press yourself into the toe position. Do 3×15 repetitions.
To make it more difficult, the exercise can also be done on one leg.
- Strengthening the muscles Stand in front of a wall and support yourself with your hands. Lift one leg at a 90°C angle so that the knee touches the wall. Lift the heel of the supporting leg off the floor.
Then return to the starting position. 15 repetitions.
- Strengthen your muscles Stand with your foot on a Thera band so that the band is under your toes. Lift the band up and press it back down with your toes.
Repeat the whole process 30 times.
>If the Achilles tendon tears completely, the affected person notices this not only through the pain but also through a loud whip-like bang. In most cases, a complete rupture of the tendon must be treated surgically. This can be performed either open or minimally invasive.
The operating surgeon sutures the torn Achilles tendon back together again. This has the advantage that the torn tendon is less likely to tear again in the further course of the operation than with conservative treatment. Even in the event of a tear, the foot is then completely immobilized. Those affected can usually leave the hospital on the same day, but must go through the same rehabilitation process as those treated conservatively. The healing process of a completely torn Achilles tendon is not very different from a partial rupture, so the rehabilitation measures are the same.
