Achilles tendon pain

Strengthening exercises

1. Stand with your weight on your good foot and go up onto your tip toes.
2. Move your weight onto the bad foot.
3. Slowly lower your heel to the ground.
4. Repeat (to be specified) time, at least (to be specified) times a day.
5. As you improve, lift your good foot from the floor before you lower you heel.

Stretching exercises

1. Stand with the balls of both feet on the edge of a step or curb, with at least one hand holding onto something solid to help you balance.
2. Keeping your legs straight, slowly lower one of your heels off the step until you feel a stretch in the back of your calf or achilles.
3. Hold this position for (to be specified) seconds and repeat (to be specified) times up to (to be specified) times a day.
4. Repeat this exercise with the other leg.
5. Repeat the exercises but this time with your knee bent.

Page last reviewed: August 12, 2025
Next review due: August 12, 2026