Strengthening Exercises That Promote Recovery After Achilles Surgery

There are a range of strengthening exercises to do when you come out of the cast and they are not just ankle related. You'll have been on crutches for a number of weeks, and you need to build hip, glutes and core strength again as well as building strength in the calf/Achilles.

Core Strength

As part of your rehab plan you need to build in three or four core exercises to be completed once a day. I usually suggest doing these at the beginning of the day along with the other exercises that are completed three times a day. Good options for the core exercises are the air bike (lie on back and pedal in the air), leg lowers (lie down and with feet together, and lower legs until they almost touch the floor and raise again). It is up to you which core exercises you use, but they must be non-weight bearing - so none which you use your feet as a stability point.

Hip Strength

Side leg raises - lay on one side with the lower leg bent and then with the top leg straight raise it up as high as you can and then lower. Complete ten on each leg.

Push downs - lay flat on the bed with your legs straight and knees together, when ready keep toes pointing upwards and push the knees down into the bed, hold for 5 seconds and then rest.

Knee bends - Sit on the bed and place a pillow under the affected leg's knee so that there is a bend. When ready lift the foot up in the air until the leg is straight, hold for 10 seconds and then lower again.

Theraband Exercises

Once you are starting to weight bear on the affected Achilles (with air boot cast) you can start to build up strength in the Achilles itself. Using a theraband is a great way to gradually use the Achilles without risking damaging it further.

Toe points - sit on the bed with legs straight and place the theraband around the affected foot so it runs across the ball of the foot and hold the ends with outstretched arms. When ready try to push the theraband away with your toes trying to point them. Be aware not to hold on too tight and allow the Achilles to partially take the strain to start with.

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All of the exercises are designed to help aid recovery but you must remember to listen to your body because if there is pain you must not progress onto the next stage. There must be pain free completion of the mobility exercises before you even think about starting theraband exercises because you do not want to risk making it worse and prolonging the recover even more. Also make sure to seek advice from your physical therapist if you are unsure.