Heel pain? Achilles tendonitis or Achilles Tendinopathy help!

Achilles Tendonitis and Tendinopathy Exercises | Physiotherapy Treatment in North Vancouver

Achilles Tendonitis Pain? Here Are Some Simple Exercises That Can Help

Achilles tendonitis, also known as Achilles tendinopathy, is a common condition that causes pain and stiffness in the Achilles tendon or at the back of the heel. It often affects runners, hikers, active adults, and athletes, especially when training volume or activity levels increase too quickly.

At Body Works Sports Physiotherapy in North Vancouver, we commonly help patients recover from Achilles tendon injuries through progressive strengthening and guided rehabilitation.

In this video, physiotherapist Ryan Corkal demonstrates several exercises often used during Achilles tendon rehab.

Early Stage Achilles Tendon Exercises

When pain is more acute or irritable, we often begin with isometric exercises to help reduce pain and improve load tolerance.

1. Double-Leg Calf Raise Hold

  • Rise up onto both toes
  • Hold for approximately 40 seconds
  • Repeat 3–4 times

2. Single-Leg Calf Raise Hold

  • Progress to one leg if tolerated
  • Hold for approximately 40 seconds
  • Repeat 3–4 times

Strengthening Exercises for Achilles Tendon related pain

As symptoms improve, strengthening exercises can be progressed gradually.

3. Double-Leg Calf Raises

  • Slowly rise onto both toes
  • Hold briefly at the top
  • Lower down slowly with control

4. Single-Leg Calf Raises

  • Perform the same movement on one leg
  • Focus on controlled movement and proper technique

Advanced Achilles Rehab Progressions

5. Step Calf Raises

  • Stand on a step with heels slightly below the toes
  • Slowly rise up and lower down through a larger range of motion
  • Progress from double-leg to single-leg as strength improves

Additional resistance or weight can also be added as tolerated.

Why Proper Progression Matters

One of the most important aspects of Achilles tendon recovery is progressing exercises appropriately. Advancing too quickly can aggravate symptoms, while under-loading the tendon may slow recovery.

Working with a physiotherapist can help ensure you follow the right progression based on your symptoms, strength, and activity goals.

Physiotherapy for Achilles Tendonitis or Achilles Tendinopathy in North Vancouver

At Body Works Sports Physiotherapy, we help patients recover from:

  • Achilles tendonitis and Achilles tendinopathy (differentiating what you need here between these two)
  • Running injuries
  • Heel pain and calf strains
  • Sports injuries
  • Knee, hip, and foot pain

Our goal is to help you return to running, hiking, sports, and daily activities safely and confidently.

If you are experiencing Achilles pain or another injury, contact our team today to book an assessment with one of our physiotherapists in North Vancouver. You can also book an appointment online here.