Achilles Tendinopathy: exercise plan

Achilles tendons are tough, slow to change and hate sudden spikes in load. Steady, progressively heavier calf work is the fix. Rest on its own isn’t.

Your exercises

1. Two-leg heel raisesStand on both feet, holding a wall for balance. Rise up onto your toes, then lower. Stage 1 on the floor; stage 2 on the edge of a step, letting your heels drop below the step.Stage 1: 3 × 10–15 on the floor. Stage 2: 3 × 15 on a step. Daily
2. Seated heel raisesSit with your feet flat and some weight on your knees (a bag of books or a heavy backpack). Lift your heels as high as you can, then lower slowly.Stage 1: 3 × 10. Stages 2–3: 3 × 15. Daily
3. One-leg heel raisesStand on the sore leg, holding on for balance. Rise up onto your toes and lower. Move from the floor, to a step, to a step wearing a weighted backpack.Stage 1: 3 × 10 on the floor. Stage 2: 3 × 15 on a step. Stage 3: 3 × 15 with added weight
4. Slow loweringRise up on both feet, then shift onto the sore leg and lower slowly on that leg alone. Move from the floor, to a step, to a step with added weight.Stage 1: 3 × 10 on the floor. Stage 2: 3 × 15 on a step. Stage 3: 3 × 15 with added weight
5. Quick bouncing heel raisesFrom stage 2, do small, quick bounces up onto your toes on both feet, staying light and springy. Progress to one foot when easy.3 × 20, daily from stage 2
6. Hops and jumpsIn stage 3, once the exercises above are comfortable, add skipping, small hops and jumps, building up before you return to running fast, jumping or sport.Build up gradually, within the pain rules

Maintenance (from 3 months): keep doing one-leg heel raises with weight (3 × 15), slow lowering with weight (3 × 15) and quick bouncing (3 × 20), 2–3 times a week, for at least 3–6 months.

Load tips: the tendon dislikes sudden jumps in training, hills, speed work and very flat shoes. Change one thing at a time. Track your morning pain and stiffness; it’s your best progress gauge.

Stop and see your GP or physio if

• You felt a sudden snap or a ‘kick’ in the back of your heel, or can’t push off or stand on tiptoe (same day)
• Your calf is swollen, warm, red or tender (same day)
• The pain started after taking an antibiotic such as ciprofloxacin
• A hot, red, swollen heel or ankle, or fever
• Pain keeps creeping up week to week despite easing off, or no improvement after 12 weeks

Want a supervised program?

A physio can stage your program, add weight safely and plan your return to running or sport. An exercise physiologist can help with gym loading. If you have a chronic condition, ask your GP about a GP Chronic Condition Management Plan (GPCCMP): it gives a Medicare rebate for up to 5 allied health visits a year (physio, exercise physiologist or podiatrist).

Evidence and more information

• Silbernagel & Crossley, JOSPT 2015: a proposed return-to-sport program for midportion Achilles tendinopathy
• Silbernagel et al, AJSM 2007: continued sports activity using a pain-monitoring model (PEDro record)
• JOSPT 2024: Midportion Achilles tendinopathy clinical practice guideline

Reviewed 29 October 2026. General education, not personal medical advice. Everyone is different, so check with your GP or physio if you’re unsure an exercise suits you.

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