Achilles Tendon Rupture Recovery: An Athlete’s Journey
You can find my videos and recovery blogs on this designated page about my Achilles Tendon Rupture, Surgery & PT/Recovery Journey to provide you with easy access to any recovery material you may need for your own achilles recovery journey. I hope this helps you!
Keep reading and check out these achilles rupture recovery videos and blogs if you need:
- Help, motivation and advice from the trauma of an Achilles tendon rupture/surgery
- Recovery strategies, post-op or non-op (though my journey is the operative route to repair my rupture)
- Videos on strengthening and stretching your Achilles tendon and other core muscle groups
- Videos on general health, fitness and exercise
- An Achilles tendon rupture PT/Recovery Program developed in conjunction with a top physiotherapist with British Athletics (Chris Bramah, Athlete Matters/Worsley Physio Clinic)
- Q&A on the Achilles Tendon Rupture Recovery Process: Answers to questions on their recovery. Submit your questions here. If I can answer them myself I will. If not, I will direct them to somebody who can!
- Strengthening exercises for a weak Achilles tendon and calf muscle
I hope this helps!
My Story
The Rupture & My Reaction: https://abigailirozuru.wordpress.com/2016/05/04/my-road-to-rio-olympic-update-good-bad-news/
My Surgery: https://abigailirozuru.wordpress.com/2016/05/12/5-unexpected-benefits-of-public-sector-services-nhs/
A Common Rehab Mistake: Rushing https://abigailirozuru.wordpress.com/2016/07/13/road-to-recovery-striking-the-right-balance/
The Rehab PT Program
Stage 1: Weeks 6-12 Approx.
These stages are recorded in weeks based on my progress. However, if you have never done proper rehab for this injury, even if you are many months post-op you may still be unable to hit these targets. So start from this stage and progress at your own pace.
NOTE: I was doing some of these exercises whilst in my cast/boot.
Read this post and watch the accompanying YouTube videos if:
- You still walk or run with a limp
- You still have little-to-no stretch in your calf/Achilles
- You are unable to do at least 10 full single leg calf raise
- You are unsure of what workouts you can do in a cast or boot
Post 1 (Achilles Tendon Strengthening Exercises, Daily PT & General Conditioning): https://abigailirozuru.wordpress.com/2016/07/15/sports-an-achilles-tendon-rehab-program-videos-week-8-post-op/
Post 2 (Achilles Tendon & Calf Stretches): https://abigailirozuru.wordpress.com/2016/07/29/sports-an-achilles-tendon-rehab-program-videos-week-11-post-op/
YouTube Videos: https://www.youtube.com/watch?v=cDs0tZA3pyk (Body Conditioning & Foot Balance & Mobility)
https://www.youtube.com/watch?v=NOQgpPiyWKM (Achilles Tendon/Calf Strengthening)
https://www.youtube.com/watch?v=RmLb5MB1XC0 (Stretches to Regain Achilles Tendon & Calf Mobility/ROM)
Stage 2: Weeks 12-20 Approx.
Read this post and watch the accompanying video if:
- You have completed Stage 1 and would like to push yourself further
- You want to regain complete strength and healing in your Achilles tendon and calf muscle post-op or post-non-op.
Post: https://abigailirozuru.wordpress.com/2016/09/29/achilles-tendon-recovery-update-weeks-12-18/
YouTube Videos: https://www.youtube.com/watch?v=XhONlsgSnlA (Achilles Tendon Strengthening Activities in the Gym) – Isometric holds & Soleus raises
Stage 3: Weeks 20 onwards Approx.
Watch this video if you have successfully accomplished everything in Stage 1. You can actually do the activities in the first part of this video at a low level from as soon as you feel relatively comfortable moving. (Pre-warm up)
The Jump-specific part of this video should only be completed once you have successfully completed Stage 2.
You should view this video if:
- You are a keen basketball or netball player,
- You love to jump or
- You would just love to get back to full fitness, or
- You want to get to an even higher level of fitness and mobility than you had before.
YouTube Video: https://www.youtube.com/watch?v=PrCzNMg741o (Pre-warm up, warm up & pre-jump prep for an Achilles tendon rupture)
16-10-16: I am currently 5 months post-op. I officially started running again on Thursday 13th October 2016 – 5 months post-op.
30-10-16: My Every Day Breakthrough. One notable change to my rehab program is that my isometric single leg calf holds are now at 2 sets of 5 reps of 10 seconds (as opposed to 30 or 20 or even 15 seconds as it has been in the past). My target is: 2 x body weight now to be able to jump again (so I can return to normal life) and get back to full health, strength and mobility!
If you like this page and it has helped you, please like, comment and share. I would love to make a significant, positive impact. Thank you.
abigailirozuru 