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Phase 1

The exercises in Phase 1 will pay special attention to your Achilles injury. It is important to keep your Achilles tendon active without irritating or aggravating your injury. Abstaining from keeping your Achilles tendon active can result in stiffness, which will prolongate the duration of your rehabilitation. The aim of the exercises is to increase the mobility of your Achilles tendon.


The exercises are low in intensity and they do not strain the Achilles tendon in its outer positions. It is common to feel soreness or pain in the Achilles tendon during or after the exercises, but the level of pain must not increase from day to day, nor should there be any increased swelling.

Activities You may freely continue any activities that do not irritate or aggravate the pain in your Achilles tendon. You can also continue performing activities that do cause pain, but in that case, the pain should always return to the level of pain you were experiencing the day before performing the activity. Avoid performing activities in your work life or in your spare time, which cause considerable pain.


Activities that provoke pain in the Achilles tendon.

Tips to keep you active

An active working day helps to prevent and reduce any muscle/joint pain. This includes pain in the Achilles tendon. In phase 1, you can usually walk at a slow pace on flat terrain and cycle without any problems. You should be using cushioned shoes.