Evidence-Based Achilles Tendinitis Exercises That Actually Work

Whether you're a runner, tennis player, or someone who wants to stay as active as possible, Achilles tendinitis can sideline even simple movements such as walking up stairs or pushing off during sports activities.

At Massapequa Podiatry Associates, our podiatrists regularly guide patients through safe, effective Achilles tendinitis exercise programs that support healing while maintaining fitness levels. The right combination of stretching, strengthening, and activity modification might mean the difference between a quick recovery and months of recurring symptoms that keep you from the activities you enjoy most. Our goal is to help you be more proactive about foot and ankle health routines at home that promote better healing and prevent future injury. 

Why Is Achilles Tendinitis So Challenging? 

The Achilles is your body's largest and strongest tendon, which connects your calf muscles to your heel bone. It’s also referred to as the calcaneal tendon. Tendinitis occurs when this tissue becomes inflamed, often due to overuse, sudden increases in activity, or biomechanical issues with how your foot strikes the ground.

The Achilles tendon has poor blood supply compared to other tendons in your body. This limited circulation means healing takes longer and requires a more careful approach to treatment. Without adequate blood flow, damaged tissue struggles to repair itself efficiently, which explains why some people deal with recurring symptoms for months.

Location matters significantly when it comes to Achilles tendinitis. The condition typically develops in one of two areas: The mid-portion of the tendon or where it inserts into the heel bone. 

• Mid-portion tendinitis often responds better to specific loading exercises.
• Insertional tendinitis may require modifications to avoid aggravating the attachment point.

Age also plays a role in both the development and treatment of this condition. Adults over 30 experience changes in tendon structure that make them more susceptible to injury. The tendon becomes less elastic and more prone to micro-tears, especially when subjected to sudden increases in activity or repetitive stress.

Unfortunately, many people unknowingly make their Achilles tendinitis symptoms worse by continuing high-impact activities or stretching incorrectly. While static stretching can influence tendon properties, its direct impact on healing during the acute phase of tendon injuries remains inconclusive. Professional guidance from our Long Island podiatrists is essential so we can fully address your individual condition and recommend the proper protocol for treatment and home exercises.

Safe and Effective Achilles Tendinitis Exercises

While the following movements have proven beneficial for many people with Achilles tendinitis, it's important to remember that every injury is unique.

What works well for one person might not be appropriate for another, depending on the severity of symptoms, stage of healing, and individual biomechanical factors. 

These exercises should be performed pain-free or with only mild discomfort. If any movement causes sharp pain or worsens your symptoms, stop immediately and consult with Dr. Corey Fox or Dr. Jason LoBello right away. We’ll help ensure that you’re performing the motions correctly and progressing at an appropriate pace for your specific condition.

Towel Stretch for Flexibility

This Achilles tendon exercise is less likely to cause irritation than traditional stretching methods. This technique allows you to control the intensity and avoid the bouncing or forcing that sometimes occurs with other stretching approaches.

1. Sit on the floor with your affected leg extended straight in front of you.
2. Loop a large towel around the ball of your foot, ensuring you have a firm grip on both ends.
3. Keep your knee completely straight throughout the entire stretch.
4. Gently pull the towel toward you until you feel a mild stretch in your calf.
5. Hold the stretch for 20–30 seconds while breathing deeply and relaxing.
6. Release the tension slowly and allow your foot to return to a neutral position.
7. Repeat 3–4 times and perform several sessions throughout the day.
8. Use this stretch first thing in the morning when the tendon tends to be stiffest after sleep.

Eccentric Calf Lowering Exercises

These involve lengthening the muscle while it contracts, which is often particularly effective for Achilles tendinitis treatment. Research from rehabilitation medicine journals shows that eccentric exercises can be more helpful than traditional strengthening for chronic Achilles problems because they help remodel tendon tissue and improve its ability to handle stress.

1. Stand on the edge of a step with the ball of your affected foot on the step and your heel hanging off the edge.
2. Use both feet to rise up onto your toes, lifting your heels as high as possible.
3. Shift your weight to the injured leg and slowly lower your heel below the level of the step using only the affected leg.
4. Take 3–4 seconds for the lowering phase: this slow, controlled movement is crucial for effectiveness.
5. Use your uninjured leg to return to the starting position and repeat the process.
6. Start with 10–15 repetitions twice daily and gradually increase as tolerated.
7. Add weight gradually through a backpack or handheld weights only after consulting with your podiatrist.

Wall Push-Ups for Gentle Calf Stretching

This exercise helps maintain flexibility while promoting blood flow to the injured area, making it ideal for the early stages of recovery when more aggressive stretching might irritate inflamed tissue.

1. Stand arm's length from a wall with your feet hip-width apart.
2. Place your palms flat against the wall at shoulder height with fingers pointing upward.
3. Keep your affected ankle straight and step it back slightly further than your uninjured ankle.
4. Lean forward into the wall while keeping both heels firmly planted on the ground.
5. Feel the stretch in your calf without allowing sharp pain, although a mild “pulling” feeling is normal.
6. Hold for 15–30 seconds while breathing normally.
7. Return to the starting position slowly and repeat 3–5 times throughout the day.
8. Adjust intensity by changing your distance from the wall or the angle of your lean.

Seated Calf Raises for Strengthening

This helpful exercise targets the soleus muscle, which is often weak in people with Achilles problems and plays a crucial role in tendon health. 

1. Sit in a sturdy chair with your feet flat on the floor and knees at 90 degrees.
2. Keep your toes and the balls of your feet pressed firmly against the ground.
3. Lift your heels as high as possible while maintaining contact with your toes.
4. Hold the raised position for 2–3 seconds to maximize muscle engagement.
5. Lower your heels slowly back to the starting position.
6. Start with 15–20 repetitions and gradually increase as strength improves.
7. Add resistance when ready by placing a weight on your thighs or using a resistance band.
8. Perform 2–3 sets with a brief rest between sets.

While we encourage home health care for your foot and ankle health, please remember that if you’re experiencing significant pain, or if symptoms have persisted for more than a few weeks, it’s critical to have a proper examination. Continuing to play sports with Achilles tendinitis or pushing through work obligations regardless of the discomfort might cause severe damage, like tendon rupture.  

Achilles Tendinitis Treatment You Can Trust at Massapequa Podiatry Associates 

To heal from tendonitis, you generally need four to six weeks of reduced activity. If the exercises above don’t provide any relief, schedule a consultation with us. Our goal is to always try the least invasive options first and only consider surgery as a last resort. Some of our more innovative interventions include:

• MLS Laser therapy, a painless, non-invasive way to relieve foot pain from a variety of issues, including Achilles tendonitis.
• Tenex, a system that uses vibrations to break down and remove damaged tissue without affecting adjacent healthy tissue.
• Extracorporeal Shockwave therapy, a procedure that involves high-energy acoustic pressure waves sent into an area of damaged soft tissue, prompting increased blood flow, more rapid breakdown of calcifications, and accelerated repair of tissues.
• Platelet-Rich Plasma therapy, a treatment approach that uses your own blood and cells to speed up the healing process.

Our board-certified podiatrists believe treating the root cause of any foot condition is the key to lasting wellness. We’ll help you take the proper next steps to maintain your active lifestyle.