The Achilles tendon is the largest and strongest tendon in the human body.
Anatomy of the Achilles
The Achilles connects the calf muscles (Gastrocnemius and Soleus) to the heel of the foot. It performs plantar flexion of the foot. This is also known as lifting the heels up while standing or pointing your toes while laying down.
Injuries of the Achilles
There are several different injuries that can occur in the Achilles. Tendinitis, tendinosis, bursitis, and complete rupture. A complete rupture is what NFL quarterback Aaron Rodgers and Kirk Cousins did this year.
Rehabilitation for these injuries is similar, the length of time is different depending on the specific injury. A full rupture of the Achilles tendon does require surgery which makes that the longer one to rehab, usually up to 12-18 months. Check out the research here on post-surgical rehabilitation.
The length of time for non-surgical injuries depends on the person injured and how they respond to treatment as well as the extent of their injury.
Treatment
Rehabilitation of the Achilles SHOULD include more than strengthening. In my practice, I will manually stretch the calf and Achilles.
I will also perform instrument assisted soft tissue mobilization (IASTM) to the tendon to help remove scar tissue and improve tendon mobility. (check out my post here for more information on IASTM)
Calf specific Exercises
These exercises are early level and are how rehabilitation should begin. The first phase of Achilles rehabilitation should begin with easy exercises, if any of these are painful, they should be discontinued until the pain subsides.
Seated and standing calf raises
Plantar flexion with band
Gastrocnemius Stretching
Soleus Stretching
Other Exercises
I add these exercises in the mid phase of rehabilitation to begin strengthening of the entire lower leg.
Lunges
RDL (Romanian Deadlift)
Bulgarian Split Squats
SLS
I will include these other exercises to improve LE strength because they also have a calf component. The usual 3 sets of 10 repetitions is what I will have patients perform unless pain is a factor, then the sets and repetitions is decreased.
Although the Achilles tendon is the largest and strongest tendon in the body, it is also very commonly injured. These exercises can also help prevent injuries to the area.