Getting Active Again After an Achilles Tendon Injury

Athletes and active individuals may sometimes be overeager to return to activity following an Achilles tendon injury. These injuries heal well when properly treated, but returning to activity requires a good rehabilitation plan. This makes it crucial to work closely with a specialist so you can get back to your sport or active lifestyle safely. 

At Alpine Foot & Ankle, our team, led by Andrew McCall, DPM, FACFAS, is dedicated to providing exceptional care to patients with a wide range of foot and ankle issues. Our aim in helping you recover from an injury is to restore mobility and reduce downtime. 

If you’re recovering from an Achilles tendon injury, here’s how we can help you safely get back on your feet.

Types of achilles tendon injuries

Your path to getting active again after an Achilles tendon injury depends on the type of injury you sustain. 

Tendonitis

Achilles tendonitis is a type of overuse injury common with certain activities such as running, jumping, or sports that involve sudden stopping. Noninsertional Achilles tendonitis is when small tears form in the middle fibers of the tendon, while insertional Achilles tendonitis is damage that develops in the area where the tendon meets the heel bone. 

Achilles tendon tear

You’re more likely to experience an Achilles tendon tear if you engage in activities or sports that involve repetitive jumping or sprinting. However, anyone can develop an Achilles tendon tear, which can be partial or a complete rupture. 

Each type of injury requires a different approach, which is why professional evaluation is vital. Proper diagnosis ensures you follow the right path toward healing.

Start with proper rest and care

The first phase of recovery is giving your tendon time to heal. Depending on the severity of the injury, this may involve wearing a boot, brace, or supportive shoes. Even if the pain begins to ease, it’s important not to rush this stage. 

Rest is essential for quelling inflammation and reducing the chances of further irritation or tearing. Our team can provide guidance on how long to limit your activity and when it’s safe to begin light movement again.

Gentle stretching and mobility work

Once the tendon has had time to heal, stretches and range-of-motion exercises can help restore flexibility. Movements like ankle circles, calf stretches, and towel stretches improve blood flow and prevent stiffness. 

You should introduce these exercises slowly and without forcing the Achilles tendon into painful positions. Progress is gradual, and consistency is more important than intensity.

Building strength step by step

Strengthening the muscles around your ankle and calf reduces strain on the Achilles tendon and prepares it for everyday activities. Exercises such as heel raises, resistance band work, and balance drills can be helpful. 

We often recommend physical therapy at this stage, as it ensures you learn to perform exercises correctly and allows them to be adjusted to your needs. 

Returning to physical activity safely

Once pain has eased and strength has improved, you can begin reintroducing physical activities. Low-impact exercises like cycling, swimming, or using an elliptical machine are good starting points because they limit direct stress on the tendon. 

As your endurance grows, you can carefully add higher-impact activities such as jogging or court sports.

Long-term tendon care

Even after your Achilles tendon heals, taking steps to protect it helps prevent reinjury. Wearing supportive footwear, warming up before exercise, and gradually increasing activity levels all make a difference. 

Custom orthotics can also reduce stress on the tendon by improving alignment and distributing weight more evenly. 

Reclaim an active lifestyle

Recovering from an Achilles tendon injury isn’t always a straight line, but with patience and proper care, most people regain full function and return to the activities they enjoy. Having an experienced podiatrist like Dr. McCall guide your recovery ensures that you’re progressing safely and effectively.

If you’re dealing with an Achilles tendon injury, you can rely on the expert team at Alpine Foot & Ankle for guidance and treatment. Contact us to schedule a visit in Idaho Falls, Idaho, or Alpine, Wyoming, to get on the path to reclaiming an active lifestyle.