| Sol’s Achilles Physio Rehab (ATR: Sunday, October 19th, 2025) |
< last edit: 2026.09.09 >
Medical disclaimer (click -> collapse)
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.
Phase 1 (w5-12): PT with the boot
light mobility / lower body strengthening whilst still in the VACOped CAM boot
Consistency note:
< to be added >
Ankle Mobility (1)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 (1)
| Sets | Volume | Exercise |
|---|---|---|
| 3 | 8 | Heel elevated goblet squat |
| 3 | 8 | Kettlebell RDL – Rumanien Dead Lift |
| 3 | 12 | Glute Bridge – 3 sec hold |
| 3 | 12 | Bent knee side plank |
| 3 | 12 | Supine resisted hip flexion |
| 3 | 30 sec | 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 (1a)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 (1b)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 (1c)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 | 30 sec | 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 (1d)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 | 30 sec | 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
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.
Consistency note:
< to be added >
Ankle Mobility (2)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | 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 | 30 reps | Seated ankle dance |
| 1 | 15 reps | Seated heel slide |
| 1 | 15-20 sec | Ankle plantar stretch – sit on heels |
| 2 | 20 reps | Weight shift progression – in trainers |
| 3 | 30 sec | March in place |
| 3 | 15 reps | Gait training: step through |
Notes on ‘Ankle Mobility (2)’:
– start: 12w 4d post-injury (15th Jan ’26)
– first exercise targeted at gait training
– to be done once-twice a day
– movements should always be slow & controlled
– max. 3/10 intensity stretch into dorsiflexion
Ankle Strengthening (1)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 8 reps | Ankle plantar iso – 3 sec holds |
| 4 | 12 reps | Banded ev / inv / plantar |
| 3 | 10 reps | Seated, weighted calf raises – 3 sec holds |
| 3 | 8 reps | Double leg calf raise – supine feet on wall |
| 4 | 8 reps | Double leg calf raise – heels elevated |
| 3 | 3 reps | Single leg balance – 10 sec holds |
Notes on ‘Ankle Strengthening (1)’:
– start: 12w 4d post-injury (15th Jan ’26)
– 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
Lower Body (2)
| Sets | Volume | Exercise |
|---|---|---|
| 3 | 8 reps | Dumbbell Bulgarian split squat |
| 3 | 8 reps | Staggered stance RDL – Rumanien Dead Lift |
| 3 | 8 reps | Lateral step up w/ dumbbell – 3 sec hold |
| 3 | 8 reps | Side step w/ band |
| 3 | 12 reps | Standing hip flexion |
| 3 | 12 reps | Single leg bridge – 3 sec hold |
Notes on the ‘Lower Body (2)’:
– start: 16w 6d post-injury (14th Feb ’26)
– 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 (w23-32): jump & run 2.0
Gradual introduction of SLR variations / some ‘easy’ dynamic (plyo) exercises
/ easing back into running / climbing returns to normal
Consistency note:
< to be added >
Morning Routine (3)
| 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 | 30sec | 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 | 30+ sec | 🧗♂️ 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 (3)
| 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 2-3 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
Lower Body (3)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation |
| 2 | 8 reps | Drop squat |
| 2 | 8 reps | Broad jump |
| 2 | 8 reps | Box jump |
| 2 | 8 reps | Lateral jump and stick |
| 3 | 8 reps | Heel elevated squat – weighted w/ dumbbells |
| 3 | 8 reps | RDL dumbbell |
| 3 | 8 reps | Lateral lunge – 1 arm kettlebell |
| 3 | 20 m | Suitcase carry – 10m forward, 10m back |
Notes on ‘Lower Body / Plyos (4)’:
– start: 32w 5d post-injury (23rd Apr ’26)
– ideally, to be done 2-3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– swelling / stiffness can indicate weights too high
Morning Routine (3a)
| 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 | 30sec | 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 | 30+ sec | 🧗♂️ 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 (3a)
| 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 2-3 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
Lower Body (3a)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation |
| 2 | 8 reps | Drop squat |
| 2 | 8 reps | Broad jump |
| 2 | 8 reps | Box jump |
| 2 | 8 reps | Lateral jump and stick |
| 3 | 8 reps | Heel elevated squat – weighted w/ dumbbells |
| 3 | 8 reps | RDL dumbbell |
| 3 | 8 reps | Lateral lunge – 1 arm kettlebell |
| 3 | 20 m | Suitcase carry – 10m forward, 10m back |
Notes on ‘Lower Body / Plyos (4)’:
– start: 32w 5d post-injury (23rd Apr ’26)
– ideally, to be done 2-3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– swelling / stiffness can indicate weights too high
Phase 4 (w33-42): plyometrics
Plyo progressions / beyond 5k runs
Consistency note:
Around the 7 month / 33 week mark, my sports activity was really picking up; I formed a loose plan for running, hiking and climbing, which I hoped I could integrate with these PT units without too much ‘collateral damage’.
In total, this makes for (theoretically) 20-25+ hours a week exercises plus sport. Combined with super hot weather (record June temperatures in Germany), a mild sickness and the World Cup 2026, this unfortunately led to a drop off in my PT consistency – the afternoon units got done properly only twice each in the period w33-36.
Routine returned … and then wobbled again at the end of w39 with 4 days completely without any app units (although as always, I’m still doing the first few morning mobility exercises plus SLRs/DLRs pretty much whenever I get the chance and am standing around at the pedestrian crossing, bakers, etc.).
Morning Routine (4)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | Massage scar tissue – avoid open incisions |
| 1 | 10+ reps | Seated ankle dance |
| 1 | 10+ reps | Seated weighted calf raise – upper body on knees or 10kg |
| 1 | 10+ reps | DLR: tennis ball between ankles – straight legs |
| 1 | 60+ sec | Ankle plantarflexion stretch – sit on heels / betw. heels |
| 4 | 1 reps | Calf stretch off step – 30-45+ sec holds – interleave w/ next mobility drills |
| 1 (2nd) | 60+ sec | Ankle plantarflexion stretch – sit on heels / between heels |
| 1 | 5+ reps | 🥨 90 / 90 switches |
| 1 | 2+ reps | 🥨 Hinge squats – 20 sec holds |
| 1 | 5+ reps | 🥨 horizontal squat plank – 3+ sec holds |
| 1 | 10 reps | Standing ankle 3 way – 3 sec holds |
| 4 | 8 reps | Single leg supported calf raise – straight leg – with progessive weighting |
| 4 | 8 reps | Single leg supported calf raise – bent leg – with progessive weighting |
| 3 | 20 reps | Single leg supported rebound – straight leg |
| 3 | 12 reps | Hip airplanes L/R – interleave w/ next climbing drill |
| 2 | 45+ sec | 🧗♂️ Hanging-from-bar – active hang / back+shoulder unit – include rotational twists |
| 3 | 45+ sec | Double leg calf raise – toes pointing inwards – interleave w/ next mobility drill |
| 1L / 1R | 3 min | 🥨 Leg-on-door-frame – to combat back problem |
| 1 | 3 min | 🥨 Deep squat |
Notes on ‘Morning Routine (4)’:
Start: 32w 5d post-injury (5th Jun ’26)
– all calf raises: 1-2s up / 1-2s hold / 2-3s down
– 🧗♂️ non-Achilles.Rebuild climbing exercises
– 🥨 non-Achilles.Rebuild mobility exercises
Variable length (no excuses 😁!):
– complete program takes 75-90mins
– reduce sets from 3-4 to 2: approx 50-60mins
– reduce sets from 3-4 to 1: approx 35-40mins
– reduce volume by 25-50%: <25 mins
Ankle Strengthening (4)
| Sets | Volume | Exercise |
|---|---|---|
| 4 | 8 reps | Single leg supported calf raise – straight leg – with progessive weighting – alternate L/R rather than pause |
| 3 | 8 reps | Tibialis raise / dumbbell 2 leg – bent legs |
| 3 | 8 reps | Seated calf raise – 1.5 rep (top bias) – toes on small step / plate |
| 3 | 3 reps | Balance reach on unstable surface – 3 sec holds |
| 3 | 8 reps | SLR supported iso hold – straight legs / 6s hold |
| 3 | 8 reps | Single RDL into press |
| 3 | 8 reps | Single leg explosive calf raise – toes on small step / plate |
| 3 | 30 sec | Balance KB hand-offs |
| 1 | 12 reps | SLR with resisted inversion – to combat over-pronation |
Notes on ‘Ankle Strengthening (4)’:
Start: 32w 5d post-injury (5th Jun ’26)
– ideally, to be done 2-3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– swelling / stiffness can indicate weights too high
Plyos (4)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation – used as a warm-up |
| 2 | 8 reps | Box drop squat |
| 2 | 8 reps | Box jump |
| 2 | 8 reps | Skater jump |
| 2 | 10 sec | 4 square hop |
| 2 | 20 m | Forward hop – double leg – 10m forward, 10m back |
| 2 | 20 m | Ladder scissors – 10m forward, 10m back |
| 3 | 8 reps | Single leg squat – supported |
| 3 | 12 reps | Single leg long lever bridge |
| 3 | 8 reps | Step up – high box |
| 3 | 20 m | Creeper carry – 10m forward, 10m back |
Notes on ‘Lower Body / Plyos (4)’:
Start: 32w 5d post-injury (5th Jun ’26)
– ideally, to be done a couple of times a week
– new exercises start at lower than max effort
– swelling / stiffness can indicate effort too high
Morning Routine (4a)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2-5 min | Massage scar tissue – avoid open incisions |
| 1 | 10+ reps | Seated ankle dance |
| 1 | 10+ reps | Seated weighted calf raise – upper body on knees or 10kg |
| 1 | 10+ reps | DLR: tennis ball between ankles – straight legs |
| 1 | 60+ sec | Ankle plantarflexion stretch – sit on heels / betw. heels |
| 1 | 1 reps | Calf stretch off step – 45-60+ sec holds |
| 1 (2nd) | 60+ sec | Ankle plantarflexion stretch – sit on heels / between heels |
| 4 | 1 reps | Calf stretch off step – bent knee! – 45-60+ sec holds – interleave w/ next mobility drills |
| 1 | 5+ reps | 🥨 90 / 90 switches – lever up on knees |
| 1 | 2+ reps | 🥨 Hinge squats – 20 sec holds |
| 1 | 5+ reps | 🥨 horizontal squat plank – 3+ sec holds |
| 1 | 10 reps | Standing ankle 3 way – 6 sec holds |
| 1 | 15 reps | Ankle dorsiflexion mobility – with band, standing |
| 4 | 8 reps | Single leg calf raise – straight leg – with progessive weighting |
| 4 | 8 reps | Single leg calf raise – bent leg – with progessive weighting |
| 3 | 20 reps | Single leg supported rebound – straight leg |
| 3 | 12 reps | Hip airplanes L/R – interleave w/ next climbing drill |
| 2 | 45+ sec | 🧗♂️ Hanging-from-bar – active hang / back+shoulder unit – include rotational twists |
| 3 | 45+ sec | Single leg supported calf raise – isometric hold – interleave w/ next mobility drill |
| 1L / 1R | 3 min | 🥨 Leg-on-door-frame – to combat back problem |
| 1 | 3 min | 🥨 Deep squat |
Notes on ‘Morning Routine (4a)’:
Start: 38w 4d post-injury (9th July ’26)
– all calf raises: 1-2s up / 1-2s hold / 2-3s down
– 🧗♂️ non-Achilles.Rebuild climbing exercises
– 🥨 non-Achilles.Rebuild mobility exercises
Variable length (no excuses 😁!):
– complete program takes 75-90mins
– reduce sets from 3-4 to 2: approx 50-60mins
– reduce sets from 3-4 to 1: approx 35-40mins
– reduce volume by 25-50%: <25 mins
Ankle Strengthening (4a)
| Sets | Volume | Exercise |
|---|---|---|
| 4 | 8 reps | DLR calf raise – deficit to neutral |
| 3 | 8 reps | Tibialis raise / dumbbell 2 leg – bent legs |
| 3L / 3R | 8 reps | Seated calf raise – iso hold – 6 sec holds |
| 3L / 3R | AMRAP | SLR calf raise, hand assist – 1 sec lift / 1 sec lower |
| 3L / 3R | 8 reps | Single RDL into press |
| 3L / 3R | 8 reps | Single leg explosive calf raise – toes on small step / plate |
| 3L / 3R | 30 sec | Balance KB hand-offs |
| 1 | 12 reps | SLR with resisted inversion – to combat over-pronation |
Notes on ‘Ankle Strengthening (4a)’:
Start: 38w 4d post-injury (9th July ’26)
– ideally, to be done 2-3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– swelling / stiffness can indicate weights too high
Jump Training (4a)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation – used as a warm-up |
| 2 | 8 reps | Box drop squat |
| 2 | 8 reps | Broad to Box jump |
| 2 | 8 reps | Lateral bound |
| 2 | 12 reps | Pogo jumps |
| 2 | 20 m | Power skips – 10m forward, 10m back |
| 2 | 20 m | Hopscotch – 10m forward, 10m back |
| 3 | 8 reps | Single leg hopping – band assisted |
| 3 | 8 reps | Step up – high box |
Notes on ‘Jump Training (4a)’:
Start: 38w 4d post-injury (9th July ’26)
– ideally, to be done a couple of times a week
– new exercises start at lower than max effort
– swelling / stiffness can indicate effort too high
Phase 5 (w43-52): sprinting
< under construction: 2026.09.09 >
Further plyo progressions / long-ish distance runs /
gradual return to sprinting
Note:
Towards the end of the school holidays in Bavaria (Sep 16th / week 48), I started to get back into PT after weeks of neglecting the app – I mean, I was still doing stuff, power skips down the street (even if people thought I was bananas 😅), SLRs whilst standing in queues, at traffic lights, bulgarian split squats and box steps on park benches whilst walking the dog or running, etc., and so on. However, some weeks went by without me even opening the app … somehow, so much to do, everything going well (= fading motivation to do 1-2hrs PT every day 🙈), all sports fully doable and enjoyable.
It’s not as if I thought, “PT is finished” … definitely not: my affected calf is still 2cm smaller than the other side and much weaker; this doesn’t notice in everyday life functionality, but sticks out when I compare SLRs on both legs. So I know I still have plenty of work to do.
All the more important to get back into it – to that purpose, I decided in week 45 to hit the climbing gym every day (as far as possible) and lock in my PT exercises (except for a basic 5-10 min mobility unit first thing) to their fitness corner. This area is VERY basic, but has some weights, dip and pull-up bars, hangboard and mats, so sufficient.
Coupled with this change is reducing the morning routine to a ‘first thing’ routine volume to a minimum so that this really becomes an absolute non-negotiable thing that I don’t think about, skip, or avoid in any other way; the rest of the valuable ‘morning routine’ becomes a ‘daily mobility’ unit; the rest of the exercises which are better suited to 1-3 times a week are broken up into 3 smaller units that won’t clash with running or climbing. All of these exercises are part of a transition going into the 1+ year stage of my rehab where a) I still need to work on both mobility of the affected ankle as well as strength of the affected calf, BUT b) the rest of my body needs some care and attention too … for the rest of my life.
‘First thing’ Routine (5)
| Sets | Volume | Exercise |
|---|---|---|
| 1 | 2 min | Massage scar tissue |
| 1 | 1 min | Seated ankle dance |
| 1 | 1 min | Seated weighted calf raise – upper body on knees or 10kg |
| 1 | 1 min | DLR: tennis ball between ankles – straight legs |
| 1 | 2 reps | Calf stretch off step – 45-60+ sec holds < interleaved with > Ankle plantar stretch – transition to squat and back – 45-60+ sec |
| 1 | ?? |
Notes on ‘First thing’ routine:
Start: 48w post-injury (14th Sep ’26)
Variable length (no excuses 😁!):
– complete program takes 75-90mins
– reduce sets from 3-4 to 2: approx 50-60mins
– reduce sets from 3-4 to 1: approx 35-40mins
– reduce volume by 25-50%: <25 mins
Daily mobility Routine (5)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation – used as a warm-up |
| 1 | 1 rep | Calf stretch off step – 45-60+ sec holds < interleaved with > Ankle plantar stretch w/ movement – 45-60+ sec |
| 1 | 3 reps | Calf stretch off step – bent knee! – 45-60+ sec holds < interleaved with > |
| 1 | 5+ reps | 🥨 90 / 90 switches – lever up on knees |
| 1 | 2+ reps | 🥨 Hinge squats – 20 sec holds |
| 1 | 5+ reps | 🥨 horizontal squat plank – 3+ sec holds |
| 1 | 15 reps | Ankle dorsiflexion mobility – with band, standing |
| 4 | 8 reps | Single leg calf raise – straight leg – w/ progessive weighting – alternate legs |
| 4 | 8 reps | Single leg calf raise – bent leg – w/ progessive weighting |
| 3 | 20 reps | Single leg supported rebound – straight leg |
| 3 | 12 reps | Hip airplanes L/R < interleaved with > |
| 2 | 45+ sec | 🧗♂️ Hanging-from-bar – active hang / back+shoulder unit – include rotational twists |
| 3 | 45+ sec | Single leg supported calf raise – isometric hold – interleave w/ next mobility drill |
| 1L / 1R | 3 min | 🥨 Leg-on-door-frame – to combat back problem |
| 1 | 3 min | 🥨 Deep squat |
Notes on ‘Morning Routine (5)’:
Start: 38w 4d post-injury (9th July ’26)
– all calf raises: 1-2s up / 1-2s hold / 2-3s down
– 🧗♂️ non-Achilles.Rebuild climbing exercises
– 🥨 non-Achilles.Rebuild mobility exercises
Variable length (no excuses 😁!):
– complete program takes 75-90mins
– reduce sets from 3-4 to 2: approx 50-60mins
– reduce sets from 3-4 to 1: approx 35-40mins
– reduce volume by 25-50%: <25 mins
Ankle Strengthening (5)
| Sets | Volume | Exercise |
|---|---|---|
| 4 | 8 reps | DLR calf raise – deficit to neutral |
| 3 | 8 reps | Tibialis raise / dumbbell 2 leg – bent legs |
| 3L / 3R | 8 reps | Seated calf raise – iso hold – 6 sec holds |
| 3L / 3R | AMRAP | SLR calf raise, hand assist – 1 sec lift / 1 sec lower |
| 3L / 3R | 8 reps | Single RDL into press |
| 3L / 3R | 8 reps | Single leg explosive calf raise – toes on small step / plate |
| 3L / 3R | 30 sec | Balance KB hand-offs |
| 1 | 12 reps | SLR with resisted inversion – to combat over-pronation |
Notes on ‘Ankle Strengthening (5)’:
Start: ?w ?d post-injury (? ’26)
– ideally, to be done 2-3 times a week
– movements should always be slow & controlled
– start with easy, low weights, increasing slowly
– swelling / stiffness can indicate weights too high
Jump Training (5)
| Sets | Volume | Exercise |
|---|---|---|
| 2 | 20 reps | DLR rebound variation – used as a warm-up |
| 2 | 8 reps | Box drop squat |
| 2 | 8 reps | Broad to Box jump |
| 2 | 8 reps | Lateral bound |
| 2 | 12 reps | Pogo jumps |
| 2 | 20 m | Power skips – 10m forward, 10m back |
| 2 | 20 m | Hopscotch – 10m forward, 10m back |
| 3 | 8 reps | Single leg hopping – band assisted |
| 3 | 8 reps | Step up – high box |
Notes on ‘Jump Training (5)’:
Start: ?w ?d post-injury (? ’26)
– ideally, to be done a couple of times a week
– new exercises start at lower than max effort
– swelling / stiffness can indicate effort too high
