ACHILLES TENDONITIS REHABILITATION
A Step-by-Step Rehab Program by Elite Level Sports Physiotherapist Paul Tanner.
What is Achilles Tendonitis?
Do you struggle with pain or stiffness in your Achilles tendon? Is it worse first thing in the morning or after periods of rest? Does pressing the tendon’s sides cause tenderness? These are telltale signs of Achilles tendonitis — a tendinopathy that causes pain, inflammation, and sometimes degeneration of the tendon. Left untreated, it may become chronic, disrupting sport and daily life.
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Cure My Achilles Tendonitis
Our step-by-step rehabilitation app is designed to fix it – for good!
Why Structured Rehabilitation Is Essential
Achilles tendonitis rarely recovers with rest alone. To restore tendon strength and resilience, you need controlled loading, progressive strengthening, and retraining of movement patterns. Our program follows evidence-based progressions used in elite sport, designed to relieve pain, restore function, and reduce the risk of recurrence. In addition, progression is criteria-based, so you only move forward when your tendon, strength, and control are ready.
Is it suitable for me?
This program is suitable for anyone with long-term or acute Achilles Tendonitis. The program is based on what Paul would do with his elite Footballers but adapted for use by anyone. Whether you have suffered months of pain or only recently noticed it, our criteria-based program fits your symptoms.
“Trusted by physiotherapists who have worked with Premier League players and England Rugby.”
Program Author
Paul Tanner
Paul is Head of Medical at Bristol City FC and has previously held senior roles at Millwall Football Club, providing comprehensive match-day and training-ground physiotherapy and medical support.
His career also includes positions as First Team Physiotherapist at Norwich City FC and Senior Physiotherapist with London Wasps Rugby, giving him extensive experience at the highest levels of professional sport.
How does it work?
The program consists of 4 phases with a 5th injury prevention/mitigation phase. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.
Elite-level sports physiotherapist Paul Tanner introduces each phase through guided videos. The app provides daily instructions (“Today’s Tasks”) and tracks your progress, which can be reviewed later by you, your coach, or your physio. This program doesn’t just aim to heal your injury—it’s built to help you return stronger, more resilient, and ready for long-term performance.
Phase 1
Phase 1 begins as soon as possible following the injury. The aim of phase 1 is to reduce pain and inflammation.
Phase 2
The aim of phase 2 is to gradually increase the load through your calf. As you improve you should increase the speed of the downward phase.
Phase 3
This is the heavy slow resistance phase. The aim of phase 3 is to further increase the load through the Achilles tendon and begin to introduce plyometric exercises.
Phase 4
This is the eccentric phase. Here we are looking to load up the muscles on the lowering phase of the strengthening exercises. Eccentric exercises involve muscle contracting whilst it lengthens.
Phase 5
This is the maintenance phase where you go back to normal training and gradually reproduce the demands of your sport.
What’s included?
The program includes the following elements:
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, and taping.
Exercises
Over 60 different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional or activity-specific exercises and running progressions.
Priority support
If you have any questions about the program or your progress, then use in-app support to get in touch with our qualified sports therapist for advice.
Got Questions? We’ve got answers.
How long does Achilles tendonitis take to heal?
Recovery depends on severity. Mild cases may improve in 4–6 weeks, while long-standing tendonitis can take 3–6 months or more. Progress is best made with a structured, criteria-based program.
What is the best treatment for Achilles tendonitis?
The key is a progressive rehab plan that rebuilds tendon strength and mobility step by step. Our SportsRehab app provides daily guidance, video exercises, and expert physiotherapy input to help you safely recover from injury to full recovery.
What causes Achilles tendonitis?
It’s usually triggered by repetitive stress such as running or jumping. Sudden spikes in training, weak or tight calf muscles, and poor footwear can all increase risk.
Should you stretch with Achilles tendonitis?
Gentle stretching of the calf muscles can help reduce stiffness, but aggressive or painful stretches may worsen symptoms. Stretching should only be included as part of a wider rehabilitation program.
Can you run with Achilles tendonitis?
Running while in pain often worsens the condition. Reducing impact and following a targeted rehabilitation program gives the tendon time to recover so you can return to sport safely.
Visit our full FAQ page for detailed answers about the programs and using sportsrehab.app