Week 11 & 12 – Steady Strengthening – Achilles Tendon Injury …

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Continued with largely the exercise regime outlined in week 10 with :

*walking to strengthen, concentrating on heel strike and toe push off
*2 legged heel lifts with fingertip support and progressively loading the ATR leg
*balancing on each leg to rebuild proprioception
*balance exercises with eyes closed – not very successful with this
*static bike with increment in tension
*ROM with heavy duty band
*Squats
*Quad squeezing exercises

I have also seen my private sports physio who is strongly advising that I continue protecting the tendon from lengthening. So I have pulled back on passive stretches, and have stopped doing any barefoot walking. Sports physio has added quad exercises to my regime and reiterated hydrotherapy. Haven’t managed to do any hydrotherapy yet, I must start that soon.

By the end of week 12, my ATR leg strength & co-ordination are showing good improvements plus I now have less risk of damaging the repairing tendon in any car incident. I have no doubt I can safely use all the controls in a vehicle. So I went out to a large empty car park for a practice drive and found I had no issues. I think I will start driving next week.


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2 Responses to “Week 11 & 12 – Steady Strengthening”





  1. Sounds good to me, Alton! Keep going!







  2. That doesn’t look much different that my workout minus the weighted calf raises, hip flexors, and upper leg curls. Just don”t overdo the strengthening (calf raises and incline walking) like I did (it set me back 3 weeks). So make sure you introduce more weight/reps and new exercises incrementally, or you might suffer the consequences like I did :) BTW Sounds like your doing great!



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