The Achilles tendon is a super thick and strong band that connects your calf to your heel. Tightness in your calf can cause your Achilles tendon to tear if you have to call upon your calf for maximum power. If you’ve had surgery and have been cleared to start some exercises, then check out this video and learn everything to recover safely through each stage of recovery.


The achilles tendon is the thick band that attaches your calf muscle to your heel bone. All the power that you can generate through your calf must be handled by the tendon. Problems with the achilles occur when the calf muscle is too tight and can’t allow for enough stretch when you’re doing things like leaning heavy into something to push it, or jumping/landing from a jump. When the calf doesn’t stretch, the tendon must stretch. And if there just isn’t enough flexibility, then the tendon rips. Keeping your calf flexible with a simple daily calf stretch is all it takes to prevent a major injury to your achilles tendon. Recovering from a tendon tear requires intervention from your doctor to see if you need surgery or to be immobilized (put in a cast) while the tendon tries to attach back together. When the doctor has cleared you to exercise, this is where to start. As you heal, progressing to the calf strain program, which includes strengthening, will get you to your recovery goals.


Video Transcript: ACHILLES RUPTURE
If you’re watching here today because you’ve had an Achilles rupture, I am so sorry. It’s my experience as a physical therapist, and an athlete, that a ruptured Achilles tendon is one of the toughest injuries to fully recover from. First of all- if it just happened – you need to stay off of your leg and get in to see a doctor. If you’ve experienced a full tendon tear, then this is the one injury that you don’t want to be stretching right away. Stretching, walking, or any movements can make each side of the tendon edges pull too far away from each other to be able to be sewn back together. You’ll be having surgery and be in an immobilizing boot for some time. Once the doctor has cleared you to do some exercises, then, Then, don’t be scared, and lets get to it. If Kobe Bryant and Misty May can do it, so can you!

I’m Josie, a licensed physical therapist, and keeping your calf flexible is Absolutely Key in preventing this injury, and stretching your calf is what you’re going to be doing the most of as you recover too. The seated calf stretch is my top pick for the most important stretch for an Achilles rupture. Again, don’t do this unless your doctor has said you’re ready to. Sit on a chair without wheels so that your foot can easily reach the floor. You’ll need a belt to hook around the ball of your foot. Scoot forward so that your knee can be straight, but keep your other leg bent with your foot firmly planted on the floor. Pull on the belt to bring your toes back towards you. you can also lean slightly forward with your body to intensify the stretch. You might feel it pulling from your foot All the way up to your back. Hold it gently for 20 – 30 seconds. Repeat. My full length PT session for an Achilles rupture will teach you what to expect throughout your whole recovery, and will have different exercise programs depending on what phase of recovery you are in at the time. please, check it out! And start feeling better today.