Ankle and Achilles Exercises

1. ThePTInitiative

  • Lunge hold and Heel raise
  • Up 2 + 1 Down (Eccentric Heel Raise)
  • Weighted Toe Walks

Equipment: Block and Weights

Rating: ⭐️⭐️⭐️⭐️⭐️


2. ThePTInitiative

  • Wall Sit Soleus Raises
  • End Range Heel Raise Lift Off’s
  • Resisted Side Steps + Heel Raise Isometric
  • Weighted Toe Walks

Equipment: Weights and Resistant Bands

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Great exercises for Insertional Achilles Tendinopathy. Duration: ~ 20 minutes.


3. ElevatePerformance

  • Heel Raise ISO Squats
  • Heel Raise ISO Split Stance Reach
  • FFESS Heel Raise ISO
  • Wall Stride

Equipment: Block

Rating: ⭐️⭐️⭐️⭐️


4. ThePhysioFix

  • Banded Ankle Eversion
  • Banded Big Toe Flexion
  • Anterior Woodpeckers
  • Ankle Rocks

Equipment: Resistant Bands

Rating: ⭐️⭐️⭐️⭐️

Comment: Enjoyed the Anterior Woodpeckers


5. RunningYana

  • Resisted Inversion
  • Toe to Heel Walk
  • Single Leg RDL
  • SL Tibialis Anterior Activation

Equipment: Resistant Bands

Rating: ⭐️⭐️⭐️⭐️⭐️

Comment: Great content. Bonus Running Drills.


6. KneePainAid

  • Single Leg Box Jump

Equipment: Chair or Similar Platform and Weights


7. KneePainAid

  • Ankle Circles
  • Lateral Single Leg Jumps
  • Single Leg Balance Drills
  • Banded Lateral Walking
  • Weighted Toe Walks
  • Step Up Lunges
  • Bosu Ball Kicks

Equipment: Block, Resistant Bands, Weights, and Bosu Ball

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Tough enough workout to be done in isolation for about 40 – 50 minutes.


8. BasketballDocs

  • Hoppers

9. DrDusting_DPT

  • Single leg balance on an uneven surface with a medicine ball throw
  • Lunge iso hold on an uneven surface with medicine ball throw
  • Lunge iso hold with medial and lateral medicine ball throw
  • Single leg balance with external perturbations holding Swiss ball

10. BradWhitley.DPT

  • Lateral Toe Touches (Active Plantar Flexion)
  • Lateral Walking (Active Plantar Flexion)
  • Reverse Lunges (Active Plantar Flexion)
  • Lateral Hopping
  • Lateral Hopping + Reach

Equipment: Resistant Bands and Weights

Rating: ⭐️⭐️⭐️⭐️⭐️ 🔥

Comment: Excellent workout with some light plyometrics if your Achilles is healing up. 🔥


11. KneePainAid

  • Weighted Heel Raise
  • Weighted Knees
  • Weighted Lunge Press
  • Knee Raises

Equipment: Kettle Bell

Rating: ⭐️⭐️

Resources

  • Eccentric contractions cause muscles to elongate in response to a greater opposing force.
  • Isometric contractions generate force without changing the length of the muscle.
  • There are 2 main types of tendonitis: Non-insertional Achilles tendonitis and Insertional Achilles tendonitis
  • Note: if you’re experiencing insertional Achilles tendonitis use caution or avoid exercises that cause the heel to drop past parallel as those could cause the tendon some extra aggravation during healing.

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