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Phase 2

The exercises in Phase 2 will help you strengthen your balance and stability around your feet.


During this phase, you need to rehabilitate the balance in and around your foot and strengthen the small muscles that control and stabilize it. The exercises will therefore gradually increase in difficulty. Many will be unaccustomed to these exercises but they are extremely important in order to cope with future and slightly more difficult strength training and loads on the ankle.

Soreness or pain in your heel and under the foot during and after the exercises is normal, but the pain must not increase day by day and there should be no increased swelling.


You can freely continue any activity that doesn't provoke or worsen your pain. You may also continue to perform activities that cause mild pain in the Achilles tendon. However, the pain in your Achilles tendon must return to the level of pain you were experiencing before performing the activity within 24 hours.


Contact sports, running on crooked and hard surfaces, any quick change of direction in movement.

Tips to Stay Active

An active working day helps to prevent and reduce any muscle/joint pain - including Achilles tendon pain. For example, in phase 2 you may walk on hilly terrain, go for light runs, cycle or exercise using a cross-trainer.