Sol’s Achilles Rehab Physio

Sol’s Achilles Tendon Physio Rehab
(ATR: Sunday, October 19th, 2025)

< initial construction still ongoing >

Medical disclaimer (click to close)

This ‘catalogue’ of physical therapy exercises represents a chronological record of my own personal rehab program, as put together by Dr. Chris Smith, the Achilles tendon sport rehab professional behind Achilles.Rebuild; this was collated for me, personally, reflecting my individual case and progress.

Please do not try using this program on your own; anyone recovering from an Achilles tendon rupture should be instructed by / in the care of a medical professional / physical therapist; if you do not have such resources available locally, I recommend getting in touch with Chris to look into possible options available to help you recover under remote professional supervision.

I have made this information available purely as part of a personal recovery journal.

Note: some may feel that my transition from boot-to-shoe was slow … this was a personal choice, based on my somewhat ‘conservative risk-talking’ mentality, and not a requirement or result of the Achilles.Rebuild program.

Phase 1 (w5-12): PT with the boot

light mobility / lower body strengthening whilst still in the VACOped

Ankle Mobility Program (1)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – foot stays in plantar flexion
1	20 reps	Active inversion / eversion – foot stays in plantar flexion
1	4 reps	Seated ankle plantarflexion stretch – 15 sec holds
2	15 reps	Toe Yoga
2	15 reps	Foot doming
3	8 reps	Ankle eversion isometric – 3 sec holds
3	8 reps	Ankle inversion isometric – 3 sec holds
3	8 reps	Ankle plantarflexion isometric – 3 sec holds

Notes on the ‘Ankle Mobility Program (1)’ unit:

– start: 4w 5d post-injury (20th Nov ’25)
– to be done once-twice a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Lower Body Strengthening (1)

Sets	Volume	Exercise
3	8	Heel elevated goblet squat
3	8	Kettlebell Rumanien Dead Lift (RDL)
3	12	Glute Bridge – 3 sec hold
3	12	Bent knee side plank
3	12	Supine resisted hip flexion
3	30sec	Wall sits – 90° leg angle, weight on heel
3	12	Single leg supported calf raise – ONLY* the unaffected leg* – straight* legs*
3	12	Single leg supported calf raise – ONLY* the unaffected leg* – bent* legs*

Notes on the ‘Lower Body Strengthening (1)’ unit:

– start: 4w 6d post-injury (21st Nov ’25)
– to be done once every 2-3 days
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– any sharp pains, stop immediately!
– swelling / stiffness can indicate weights too high

Ankle Mobility Program (1a)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – foot stays in plantar flexion
1	20 reps	Active inversion / eversion – foot stays in plantar flexion
1	4 reps	Seated ankle plantarflexion stretch – 15 sec holds
2	15 reps	Toe Yoga
2	15 reps	Foot doming
3	8 reps	Eversion / inversion / plantar isos – 3 sec holds
3	10 reps	Seated, weighted calf raises – 3 sec holds
3	8 reps	Banded ev / inv / plantar – 3 sec holds

Notes on the ‘Ankle Mobility Program (1a)’ unit:

– start: 6w 5d post-injury (5th Dec ’25)
– to be done once-twice a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Ankle Mobility Program (1b)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – foot stays in plantar flexion
1	20 reps	Active inversion / eversion – foot stays in plantar flexion
3	8 reps	Eversion / inversion / plantar isos – 3 sec holds
3	10 reps	Seated, weighted calf raises – 3 sec holds
3	8 reps	Banded ev / inv / plantar – 3 sec holds

Notes on the ‘Ankle Mobility Program (1b)’ unit:

– start: 8w 3d post-injury (17th Dec ’25)
– to be done once-twice a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Ankle Mobility Program (1c)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – foot stays in plantar flexion
1	20 reps	Active inversion / eversion – foot stays in plantar flexion
3	8 reps	Eversion / inversion / plantar isos – 3 sec holds
3	10 reps	Seated, weighted calf raises – 3 sec holds
3	8 reps	Banded ev / inv / plantar – 3 sec holds
2	20 reps	Weight shift progression – in trainers / no affected leg back
3	30sec	March in place

Notes on the ‘Ankle Mobility Program (1c)’ unit:

– start: 10w 0d post-injury (28th Dec ’25)
– exercises targeted at walking / transitioning
– to be done once-twice a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Ankle Mobility Program (1d)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – foot stays in plantar flexion
1	20 reps	Active inversion / eversion – foot stays in plantar flexion
3	8 reps	Eversion / inversion / plantar isos – 3 sec holds
3	10 reps	Seated, weighted calf raises – 3 sec holds
3	8 reps	Banded ev / inv / plantar – 3 sec holds
2	20 reps	Weight shift progression – in trainers
3	30sec	March in place
3	15 reps	Gait training: step through

Notes on the ‘Ankle Mobility Program (1d)’ unit:

– start: 11w 2d post-injury (6th Jan ’26)
– first exercise targeted at gait training
– to be done once-twice a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Phase 2 (w13-22): walking 2.0

mobility / strengthening / gait and balance exercises to ‘wean me off the boot’, get me walking again and regain everyday low-level functionality

Ankle Mobility Program (2)

Sets	Volume	Exercise

Notes on the ‘Ankle Mobility Program (2)’ unit:

– start: w d post-injury
– to be done at least once a day
– movements should always be slow & controlled
– max. 2/10 intensity stretch into dorsiflexion

Ankle Strengthening (1)

Sets	Volume	Exercise

Notes on the ‘Ankle Strengthening’ unit:

– start: w d post-injury
– to be done once every 2-3 days
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– any sharp pains, stop immediately!
– swelling / stiffness can indicate weights too high

Phase 3 (w23-xx): jump & run 2.0

Steady introduction of SLR variations as well as partial & full dynamic exercises to prepare for running

Morning Routine (2)

Sets	Volume	Exercise
1	2-5min	Massage scar tissue – avoid open incisions
1	20 reps	Ankle pump – knee bent – including ‘circle’ movement
1	30 reps	Seated ankle dance
1	10 reps	Seated calf raise – unweighted or lightly weighted
1	10 reps	Ankle plantarflexion stretch – sit on heels / between heels
3	12 reps	Double leg calf raise – straight* legs* – toes pointing outwards
3	12 reps	Double leg calf raise – bent* legs* – toes pointing forwards
3	25 reps	Double leg calf raise – rebound var. – straight* legs* – toes pointing forwards
3	4 reps	Balance reach on unstable surface – 3 sec holds
3	30sec	🧗‍♂️ Hanging-from-bar – active hang / back & shoulder unit
3	1 rep	‘Slow-Mo Heel-to-Toe’ walking
1	15 reps	Standing knee-to-wall stretch – 3 sec holds

Notes on the ‘Morning Routine (2)’ unit:

– start: 22w 1d post-injury (23rd Mar ’25)
– a light, start-your-day-the-right-way program
– variable length (no excuses 😁):
– complete program approx. 40-45mins
– reduce sets from 3 to 2: approx 25-30mins
– reduce sets from 3 to 1: approx 15mins
– reduce volume by 25-50%: <10 mins
– all calf raises: 1-2s up / 1-2s hold / 2-3s down
– max. 2/10 intensity stretch into dorsiflexion
– 🧗‍♂️ non-Achilles.Rebuild climbing exercises

Ankle Strengthening (2)

Sets	Volume	Exercise
4	8 reps	DLR with weights
3	12 reps	Tibialis raise / wall support
3	12 reps	SLR supported / weighted – bent* legs*
3	3 reps	Balance reach on unstable surface – 3 sec holds
3	12 reps	SLR supported / weighted – straight* legs*
3	12 reps	Balance RDL + ‘row’
3	8 reps	DLR isometric
3	30sec	Balance KB hand-offs

Notes on the ‘Ankle Strengthening (2)’ unit:

– start: 22w 1d post-injury
– to be done 3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– any sharp pains, stop immediately!
– swelling / stiffness can indicate weights too high