The Achilles Rehab Programme

The step-by-step programme I use with runners in clinic, now in your pocket. Five phases take you from your first gentle calf hold to running comfortably again. Rest calms Achilles pain; this builds your tendon back up.
 
What's inside:
- A simple traffic-light system, so you know how much pain is OK
- Five phases, each with clear sets, reps and how often to train
- A "ready to move on" checklist for every phase, so you progress at the right time
- Tips for heel pain vs pain higher up the tendon
- A step-by-step return-to-running plan
- A printable session tracker
 
Instant PDF download, designed to read on your phone at the gym. Gym access is needed for some phases.
 
Written by Ben Lombard, BSc (Hons) Physiotherapy. This guide is general education, not a diagnosis. If you've had a sudden snap or pop, can't walk normally, or think you may have torn your tendon, please get medical help first.