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Phase 3

The exercises in Phase 3 will help you get back to normal bodily functioning by training your Achilles tendon strength and mobility.


During this phase, it is important that you take advantage of your newly trained mobility and stability to perform the strength training correctly. Strength training aims to get you ready for the everyday strain on your Achilles tendon and direction changes in body movement. This requires exercises with a relatively high load on your Achilles tendon. The exercises are adapted to your personal level of strength and mobility. Some degree of pain or soreness in your foot after exercising is normal, but the pain must not increase day by day and there should be no increased swelling.


You may freely continue any activities that do not provoke or worsen the pain in your Achilles tendon. You may also perform activities that cause light pain, but the pain in your Achilles tendon must return to the level of pain you were experiencing before performing the activity within 24 hours.


Any quick change of direction that provokes pain in your feet.

Tips to Stay Active

An active working day helps to prevent and reduce any muscle/joint pain - including Achilles tendon pain.

You will be able to

You will usually be able to return to normal or close to normal activity levels.