Achilles Tendon Rupture Stretches & Exercises – Ask Doctor Jo
With an Achilles Tendon Rupture, you might end up needing surgery, but these stretches and exercises should help you before and afterwards. The stronger and more flexible you can be before a surgery, the better your recovery will be after. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/achilles-tendon-rupture
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Next you will do a standing calf stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. In the same position, now bend your back knee with the stretch. This will stretch the soleus muscle, which is directly under the calf muscles. Hold the stretch for 30 seconds, and do it three times.
Now you will do some exercises. The first exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
Related Videos:
Achilles Tendon Stretches:
https://youtu.be/vU_FVahd4HI?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
Calf Exercises for Strengthening:
https://youtu.be/U4UaKKEFODc?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
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Achilles Tendon Rupture Stretches & Exercises:
https://www.youtube.com/watch?v=BR3yfwTrGQY
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
With an Achilles Tendon Rupture, you might end up needing surgery, but these stretches and exercises should help you before and afterwards. The stronger and more flexible you can be before a surgery, the better your recovery will be after. See Doctor Jo’s blog post about this at: http://www.askdoctorjo.com/achilles-tendon-rupture
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Next you will do a standing calf stretch. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. In the same position, now bend your back knee with the stretch. This will stretch the soleus muscle, which is directly under the calf muscles. Hold the stretch for 30 seconds, and do it three times.
Now you will do some exercises. The first exercise is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25.
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
Related Videos:
Achilles Tendon Stretches:
https://youtu.be/vU_FVahd4HI?list=PLPS8D21t0eO9JGYS958XUh2mkV8Sa2sAq
Calf Exercises for Strengthening:
https://youtu.be/U4UaKKEFODc?list=PLPS8D21t0eO8bRyNBvm5NULZeCKPsnP3Q
===========================================
SUBSCRIBE for More Videos:
http://www.youtube.com/subscription_center?add_user=askdoctorjo
=======================================
Doctor Jo is a Doctor of Physical Therapy.
http://www.AskDoctorJo.com
http://www.facebook.com/AskDoctorJo
http://www.pinterest.com/AskDoctorJo
https://www.instagram.com/AskDoctorJo
http://www.twitter.com/AskDoctorJo
http://plus.google.com/+AskDoctorJo
=======================================
Achilles Tendon Rupture Stretches & Exercises:
https://www.youtube.com/watch?v=BR3yfwTrGQY
DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless Ask Doctor Jo, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
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May i as doc, i have Achilles tendon rupture op 9weeks from surgery, can i perform like this in your vids?
I have archillies tendon rupture 3 moths before . follow this exercises .very much helpful to get rid from stifness and to walk.Thanl u
Ty so much very simple therapy’s On my way! To recovery 🙏🏼💯
My Achilles tendon 32 days ago surgery now I am normal walking no boot the doctor is not giving the boot and the doctor say now you go work to work.
If I am walking time pain coming and swelling
Please tell me can I do this exercise please tell me just Iam normal worker and also Iam poor please tell me medum
Iam remember you r name in my life time
Hello doctor I'm from India I got Achilles tendon surgery now doctor have told that do movement for your ankle now I can do this exercise that you have told pls reply
Thanks a lot mam 🙏 this is very helpful
Good video Doctor Jo ! Helped me a lot. Cool socks by the way 😉 striped pink and black 👍 you help us with style
I am having pain in my achilles nearly 15 months just recently started do i have rupture or more severe than that. I can walk with a bit pain. Do i need to this stretch too ?
Thank you
So I had surgery about a month ago broken bone an fractured ankle tore my achilles all from a gun shot. I haven’t went to therapy just yet hoping to go soon but I’ve been doing my own therapy in home. Now I can’t apply pressure to my foot yet I can’t walk but I’m needing some insite for make it the ankle stronger an also my achilles. I’ve never had this severe injury before.
Hi, I had my surgery for ruptured achilles on 24th July. Now I am walking without boot and my ankle angle is at 90 degrees since 8 weeks from surgery. My problem is that its still the same now and I still limp a little because I cant stretch it past 95 degrees, what can I do?
Hi there. I ruptured my Achilles yesterday playing basketball. Got a scan and it says “7cm proximal to insertion. The resulting defect due to retraction is about 3.5cm in cross section.” Is this a low/ medium/ high degree injury?
Am booked in to speak with a orthopaedic surgeon in 2 days. Any sort of guidance on what will happen next? Thanks !
Mam please send mfl legament exercise
Know mfl legament exercise
I have painlot & tendon prt gets redish bluish so should I do this exercises. Please lete know doctor. I can't raise leg on toes asif I do so I lose my balance so guide me
Today is the 5th week of my post OP achilles tendon surgery.. I have started exercises. Bt why is my back feeling stiffness?? Just above the heel i am feeling stiffness
Best physical therapy videos on You Tube
Very simple & to the point. Very helpful. Thank you.
Thank you woman and bless God you.
Exercise great.
I am from Czechoslovakia, Slovakia, Poland and austria . Love from.
very useful