Recover with a guided plan.
Achilles tendon issues are usually a result of doing too much too soon or a general lack of strength of the calf musculature. As they say, “if you don’t use it you lose it”, and this is true when it comes to calf strength and Achilles tendon strength & stiffness. This program is best suited for those with moderate to severe (5+/10) pain in the calf or lower leg that is achilles related. If you’re dealing with chronic calf injuries and/or Achilles tendon pain, you’re in the right place. In this 8-week program you will learn how to manage an acute or chronic calf/Achilles tendon issue, education & exercises to address the common underlying causes, and a plan that will set you up for success long term! If you are looking for more of a challenge, check out Achilles Prehab Program!
This program is best suited for those with moderate to severe (5+/10) pain in the calf or lower leg that is achilles related! If you are dealing with Achilles Tendinitis, Achilles Tendinopathy, New or Old (chronic) Achilles strain/injury, orlow to moderate levels of plantar fasciitis (if high level please see Foot & Ankle Rehab), or post-op achilles repair with no restrictions and MD clearance then this is the program for you!
- Duration
- 8 weeks
- Frequency
- 3-6x/week
- Instructor
- The Prehab Guys
8-week arc
What you work through
- Week 1
This week focuses on the introductions of range of motion and isometric exercises, which are heavily supported by research for Achilles rehab! With repetition you will experience a reduction in pain & stiffness in due time!
- Week 2
We add layers to the introduction exercises by adding different planes of movement coupled with more standing, weight bearing exercises to challenge the Achilles tendon appropriately.
- Week 3
Big toe mobility begins to be addressed as it has a significant impact on Achilles tendon & calf health. In addition, we begin to focus on ankle dorsiflexion strength & single leg calf strength.
- Week 4
The ankle mobility and foot intrinsic exercises continue to progress. Meanwhile, we begin to add external weight to the calf strengthening exercises!
- Week 5
Now you can safely introduce calf & ankle mobility exercises coupled with progressive single leg calf & lower body strengthening exercises, get ready!
- Week 6
Big toe mobility continues to progress as well as calf strengthening with the introduction of dynamic heel raise variations! Time to feel the muscle burn in other leg muscles as you add in more lower body exercises.
- Week 7
The foot intrinsics & the soleus AKA powerhouse of the calf are challenged in this workout, meanwhile creativity is added to the traditional wall support sit to target the calf more!
- Week 8
It’s time to work towards standing single leg heel raise variations while you continue to progress the combination of hip & ankle strengthening exercises to support the Achilles & calf complex.
Fit check
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