The Achilles tendon, a strong band of tissue that links the calf muscles to the heel bone, is crucial for movements like walking, running, and jumping. Given its crucial role in mobility, an Achilles tendon rupture can be a painful, mobility-limiting injury that requires special attention for a full recovery.
To avoid re-injury and strengthen the tendon post-recovery, incorporating specific exercises and preventative measures can be essential. In this guide, we’ll explore how you can safely build strength and flexibility to support your Achilles tendon and reduce the risk of re-rupture.
Understanding Achilles Ruptures and Common Causes
An Achilles rupture occurs when the tendon fibers tear, either partially or completely. This injury is often the result of high-stress activities such as sports, rapid rise in physical activity, or underlying conditions like tendonitis or arthritis that weaken the tendon over time. Symptoms include a sudden, sharp pain at the rear of the ankle, often accompanied by a “popping” sound, followed by difficulty walking.
Diagnosis and Treatment Options
If an Achilles rupture is suspected, early diagnosis is essential. Physical exams and imaging tests, such as ultrasounds or MRIs, confirm the scope of the injury and inform the treatment approach. Treatment options include both non-surgical and surgical methods.
- Non-Surgical Treatment: Immobilization through a cast or brace allows the tendon to heal gradually, usually followed by physical therapy to regain strength.
- Surgical Treatment: For complete ruptures or for patients with active lifestyles, surgery is often recommended. Surgical options include open surgery (a larger incision to access and repair the tendon) and minimally invasive procedures (smaller incisions with less tissue damage).
Post-Surgery Recovery and Rehabilitation
After surgery, the initial focus is on rest, immobilization, and allowing the tendon to heal. Gradually, a physical therapist will guide the patient through a structured rehabilitation program, progressing from gentle stretching to weight-bearing exercises. This recovery phase is crucial, as improper rehabilitation can lead to re-rupture or chronic pain. Strengthening and flexibility exercises become particularly important as the tendon heals.
Exercises to Prevent Re-Rupture
Once cleared by your care team, adding specific strengthening and stretching exercises can be instrumental in preventing re-injury. Here are a few exercises commonly recommended during Achilles recovery:
- Calf Raises: Stand on a flat surface, and slowly raise your heels, lifting your body weight onto your toes. This strengthens the calf muscles as well as the Achilles tendon. Progress to single-leg calf raises as strength builds.
- Eccentric Heel Drops: Position yourself at the edge of a step with your heels extending beyond it. Lift yourself up onto your toes with both feet, then gradually lower one heel down below the step level, using the opposite foot to push back up. This controlled movement is particularly beneficial for tendon strengthening.
- Ankle Mobility Stretches: Gently stretch the Achilles by leaning against a wall with one leg behind you. Keep your back heel flat on the ground as you push forward to stretch the calf and Achilles. Perform this exercise to maintain flexibility and reduce stiffness.
- Resistance Band Exercises: Using a resistance band, perform seated or standing ankle flexion and extension exercises. Secure the band around your foot and gently pull against the resistance to strengthen the surrounding muscles and tendon.
- Balance and Proprioception Exercises: Stand on one foot to enhance balance and tendon stability. Progress to doing this on a soft surface or with your eyes closed as you build stability and confidence.
Returning to Normal Activities Safely
Returning to work and sports should be gradual and guided by Anderson Clinic. Many individuals can resume light activities within three to six months post-surgery, but full recovery, particularly for high-impact sports, may take up to a year. To reduce the chance of re-injury:
- Warm Up Properly: Always warm up before any physical activity. Light jogging, jumping jacks, and dynamic stretching can prepare the Achilles tendon for activity.
- Invest in Proper Footwear: Supportive footwear with good cushioning plus arch support can minimize strain on the Achilles.
- Listen to Your Body: Don’t rush into high-impact activities too quickly. If you experience any pain or discomfort, scale back and consult Anderson Clinic.
Long-Term Outcomes and Success Rates
With proper rehabilitation and dedication to preventive exercises, most people regain full function of the Achilles tendon. Success rates are high for both surgical and non-surgical treatments, but recovery outcomes depend on factors such as age, general health, and adherence to the rehabilitation program. Those who follow a structured rehab plan and incorporate preventative exercises have a better chance of avoiding re-rupture and maintaining long-term tendon health.
Incorporating these exercises and preventative steps into your routine will help you stay active and protect your Achilles tendon for years to come. With patience and consistency, you can build the strength and stability needed to keep your Achilles healthy and strong.
Contact Anderson Clinic for personalized support in the DMV area. Give us a call at (703) 892-6500 to get started, or request an appointment through our secure online form.
Sources:
https://footandanklecentersofsj.com/blog/5-best-ways-athletes-can-avoid-achilles-tendon-rupture
https://www.sixtusitalia.com/we-care/achilles-tendon-rupture-the-best-exercises-to-prevent-it/
