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Achilles Tendinitis/
Tendinopathy

Achilles tendinitis is tendon inflammation/overuse, common in runners, jumpers. Symptoms: heel pain, stiffness, tenderness. Caused by repetitive stress, tight calves. Untreated, risks rupture.

Home Exercise Protocol

  • Week 1-2:

  • Calf Stretch (2 sets, 20 sec): Lean into wall, one leg back, heel down.

  • Towel Scrunch (2 sets, 15 reps): Curl toes to scrunch towel, seated.

  • NovaWell Hack: “Apex Glide” (2 sets, 10 reps): Point toes 5° downward with band, hold 3 sec.
     

  • Week 3-4:

  • Eccentric Heel Drop (2 sets, 12 reps): Lower heel slowly off step, use good leg to lift.

  • Band Dorsiflexion (2 sets, 12 reps): Pull foot upward with band.

  • NovaWell Hack: “Achilles Pulse” (2 sets, 10 reps): Pulse heel 2 inches up from lowered position.

Objective: Reduce pain, strengthen tendon, restore function


Equipment: Resistance band, step or sturdy surface, towel

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