Achilles Tendonitis Rehabilitation

What is Achilles Tendonitis?

Achilles tendon pain is also known as Achilles Tendonitis or Achilles Tendinopathy. It is an overuse injury causing pain at the back of the heel, specifically at the middle or bottom of the tendon.

Who is this program suitable for?

This program is suitable for anyone with acute or chronic Achilles Tendon pain including Achilles Tendonitis/Achilles Tendinopathy. It is criteria based so all you need to do is follow the treatment and exercises for each phase and only move on to the next phase when you have achieved the ‘Exit Criteria’ for your current phase.

It is very important that you follow the advice of your consultant and only progress through the phases as pain allows.

How does it work?

The program consists of 4 phases with a 5th maintenance phase. You progress through the phases, only moving on to the next phase when you have reached specific exit criteria.

Paul introduces each phase and guides you through the program via a series of videos. The app tells you exactly what to do each day (Today’s tasks) and records your progress to be reviewed later by yourself, or your coach/physio. We don’t just aim to heal your injury with this program but enable you to come back even stronger than before.

Program structure

Paul’s Achilles Tendonitis rehabilitation program comprises the following:

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

Phase 5 is the maintenance phase. Pick some of your favourite exercises from phases 3 and 4 and keep doing them as part of your normal training routine.

What is 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.


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.

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