Achilles Tendon Rupture Rehab Exercises - Week 14 | Tim Keeley

Achilles Tendon Rupture Rehab Exercises - Week 14 | Tim Keeley | Physio REHAB

Рет қаралды 122,615

Күн бұрын

#achillesrupture #achillesinjury #achillesrehab
Here we are at week 14 post Achilles tendon rupture and going well. The tendon is now healed and only becoming stronger and more mobile every week. Fortunately this patient is very good at doing his exercises, with a dose of daily stationary bike which helps this process immensely. The best gains can be made with simple consistency.
This week the mobility, strengthening and stability exercises progress to:
1. Gastroc (long calf) stretches on step
2. Soleus (short calf) stretches on chair
3. Eccentric Calf Raise (aim for greater than 75% load)
4. Eccentric soleus calf raise
5. Tibialis anterior raises
6. One leg balance of a BOSU
7. Star excursion test advanced compass
At this stage the program is also filled with Body-weight squats, Lunges - careful with these on the back foot, light romanian deadlifts light, single leg step downs and one leg ball squats.
Lots to do - get cracking but always stay cautious in this month.
PLUS! My New Achilles Injury + Surgery Rehab Program is coming soon - stay tuned to physiorehab.com!
Physio Fitness | physiofitness.com.au
Physio REHAB | physiorehab.com
Facebook: facebook.com.au/physiofitness
Instagram: / physiofitnessaus

Пікірлер: 109

@trentpatterson1799 10 ай бұрын

Ruptured my Achilles in June and it’s by far the worst injury I’ve ever had. The recovery is still a work in progress and frustrating because as an athlete I want to move around freely and get back to working out but patience is truly the key to recovery. Also, pay attention to your diet, vitamins and supplements while in a cast to help recover and strengthen for the actual physical therapy once is begins.

@physiorehab 9 ай бұрын

Have a look at our Achilles rehab program too at physiorehab.com

@Nocturnes1984 9 ай бұрын

Fell from a small step on the 12th of september. Went to the hospital straight away...no injuries noticed on pictures. Went back yesterday for an echo of my achilles. Full rupture. 3 months recovery to start...not allowed to drive in car, etc...I was aiming for a huge hike in march/april '24 What a huge huge bummer....

@highwaytothevision Ай бұрын

Were ypu able to travel?@Nocturnes1984

@alxmen Ай бұрын

excellent video of very useful exercises. Thank you

@paulsmith5157 2 жыл бұрын

Thanks Tim. Great video

@physiorehab 2 жыл бұрын

Glad you liked it! More to come

@Page00yeah 2 жыл бұрын

I've been an aide for a few years now and you've explained this better than most. I'm excited to view the rest of your videos, thank you!

@physiorehab 2 жыл бұрын

Thanks glad it resonates with you!

@amandamoore5722 2 жыл бұрын

I am also so thankful for this protocol; I have used this in conjunction with what my own physio has given me. I look forward to the next post as I am 17 weeks and non surgical.

@amandamoore5722 2 жыл бұрын

are you going to be posting the next stage soon?

@physiorehab 2 жыл бұрын

kzfaq.info/get/bejne/iZ2Wf5eBr9vYd5s.html

@TheObserver567 Жыл бұрын

Its amazing how much defined his left leg is.

@andyrobinson3252 6 ай бұрын

Only in week 4 of my journey, your videos are very useful and informative, thank you.

@physiorehab 5 ай бұрын

😀

@kwilson4992 Жыл бұрын

I'm going through therapy now. Thanks for the tips.

@kantimakan4056 2 жыл бұрын

Thanks for these great exercises that address all aspects of recovery, strength, balance, stretch…very comprehensive and well demonstrated. I am in week 15 of recovery and am grateful for these.

@physiorehab 2 жыл бұрын

Great! Full progress is here to guide you further: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@tripledoublemedia9119 2 жыл бұрын

I play tons of soccer and basketball and not very good about stretching, my body is pretty tight and I’m used to playing through pains here and there. I wondered why just my right calf lost so much muscle tone the past couple years but didn’t really care about it and played on with no pain except for when isolating that muscle. This series has explained why when I tried to do a single leg calf raise, I felt pain in my Achilles. So grateful mine must not be that bad since my right Achilles is the same thinnes as my left one and I don’t have much pain at all. I’m going to try and strengthen my right calf since I assume I’m past the healing phase - it must’ve healed on its own over the past two years since I have virtually no pain :)

@physiorehab 2 жыл бұрын

Sounds like you need to get on top of your strengthening yes

@djsyonit7332 2 жыл бұрын

Looks like hes wearing a tag on his right ankle. Great video, very helpful, thanks from the uk

@physiorehab Жыл бұрын

👍

@ameenahshakoor7809 Жыл бұрын

It's been 15 weeks post surgery and it's been so painful going back to work. I'm working on it. Hard to wear my sneakers because I have swelling still and a thick scar. This has been something else. Glad I found this video. Going to keep at the PT at home. ❤

@rosemackey6094 Жыл бұрын

Fantastic information. My first week in plaster; complete rupture L achilles 15mm doing a beep test 🙄 Rehab hope for recovery 💪

@physiorehab Жыл бұрын

Hope it goes well! Full Achilles rehab program at physiorehab.com

@k5elevencinc0 2 жыл бұрын

I rather break my leg than have any injury to the achilles. I hope you recover fully. 🙏🏾

@physiorehab 2 жыл бұрын

He will!

@raf25985 2 жыл бұрын

ive had 2x leg fracture / and 1x foot and now achilles and its exactly what i thought :( id take the pain anyday over a USELESS LIMB :(( i actually thought about amputation thats how debilitating it feels

@conorvaughan3510 9 ай бұрын

@@raf25985 I tore mine 11weeks ago, seeing this a year later I hope you made a recovery!!

@chief4life45 9 ай бұрын

Ruptured my left achillies playing soccer. Ya, I'd rather tear my acl again. Had surgery in June, I'm 46, trying to have the patience for this. Lol

@populigaudeamus6299 2 жыл бұрын

I wish you could've been around when I tore all my ligaments and tendons in my left ankle from a car accident in 200a3. That was here in the US and I had zero insurance. They just put a cast on for 3 months and then a boot for 3 more months. It still causes me a lot of discomfort.

@physiorehab 2 жыл бұрын

Shame! Hope it gets better with stretches and strengthening!

@Polymath418 8 ай бұрын

I had achilles tendon rupture back in mid July during a basketball match with my son. I decided to use TCM to treat, essentially to use acupuncture to stimulate the neurons which will lead the torn tendons to move together, the whole process takes 1 month to see the tendons reconnect, 2 months to feel walking with more strength. Now, i'm turning to rehab experts to help me regain full strength. Anyhow, my point is that surgery is painful and a lengthy recovery process following the suit...

@notleksakraf1538 8 ай бұрын

I just tore mine completely. I'm in week 7. Worst thing I've ever done, and still have never had surgery in my life🙏🏽

@Quicktwosteps Жыл бұрын

I'm having difficulty going down a stair while using my rehab foot to plantar flex and my normal left foot to go down first.

@mulberrysap Жыл бұрын

Hi Tim, I found the videos very informative and useful as I am two weeks into the same injury. The description you gave of the popping noise and feeling as though you have been kicked was exactly how mine happened playing football/soccer. I expect to be out of the cast and into a boot this week as I see the physio in a couple of days, had the ultrasound that confirm the rupture. Quick question, are there any particular foods or supplements that would beneficial to aiding the recovery? Much appreciated... Mike

@physiorehab Жыл бұрын

Just a really good diet. For the full program head to physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@thefitbean1 2 жыл бұрын

Thanks for the video Tim- I am on my 14th week of recovery ( non-surgical ) and have been doing similiar excercises with my physio. Scariest thing is walking downstairs so will do the exercises shown for that. The hardest part for me as a dancer who has always been very active is having the patience. The best part is having physiotherapsts helping through the rehabilitation stage and most importantly receiving the reassurance from them that I will recover. Keep up the good work and wishing your brother in law all the best, Jane ( Amsterdam, The Netherlands).

@physiorehab 2 жыл бұрын

Glad you liked it! Our full Achilles program is now available you should check that out: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@fbostani7367 3 ай бұрын

Hi Sam, how are you? my friend has a rupture in the Achilles tendon and doesn't want to do surgery. I wanted to ask if you are completely ok? Don't you have any problem with your ankle while walking? because you have written you chose the non-surgical method.

@nicholasdorman1952 Жыл бұрын

Thanks Tim. Great video/s. I’be just ruptured my Achilles 2 days ago in US and currently on my way back to Aus for treatment. I haven’t had a proper ultrasound or other scans as yet but want to be as informed as possible going into the medical process. You mention that non surgical has better outcomes. Is there any research or the like that you know of that can help me understand this?

@physiorehab Жыл бұрын

Best speak to the surgeon for advice on your case. The rehab program for no surgery and surgery is at physiorehab.com

@paulseverin2318 2 жыл бұрын

thank u very much my achiles tendon doesn hurt after this exercises

@physiorehab 2 жыл бұрын

Great news! 😄

@prestigeproductionsaustral1171 2 жыл бұрын

I’ve been very discouraged about the slowness of my recovery but now I can see I’m doing ok. More patience is required and yes I didn’t know about the gentleness required for these exercises. I’m a ballerina so a bit too brutal haha! I feel sorry for your brother in laws injuries! Geez! Quite the profile. Good to have a Physio in the family!! Great videos. I will share with my friend who has done a full rupture unlike me... also I think I will wear a small heel around the house!

@physiorehab 2 жыл бұрын

Hope you go well, have a look at our new rehab program out now: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@MasterArmedforces 2 жыл бұрын

@@physiorehab I injured my rotator cuff in my throwing arm about 23 years ago playing baseball, & never had proper therapy to treat it. The pain comes and goes and Ive accommodated my neck/chest exercises accordingly over the years, but after all the at home treatments Ive tried in the past I decided to now try red/NIR light treatment at home. I bought one and used it today for the 1st time and found about 60-70% relief. It may be temporary, or I may be able to build on that healing. My question is: In an IDEAL world, is there a point of TOO many treatments per week? If it were up to me I would/could do 1-20min treatment per day, but is this better than a different timetable? Less..more...? Thanks!

@physiorehab 2 жыл бұрын

@@MasterArmedforces sorry it’s been over 24 years since I did IR at UNI and I have never used it clinically!

@brendenwilliams2633 2 жыл бұрын

I’m about 9 months out

@kumarcal 2 жыл бұрын

Thank you for the video! Week 14.5 post-surgery here. Quick question how often would you do the heel raise type movements? Everyday? And what set & rep range? I'm trying to find the balance of giving the muscles time to recover but also slowly pushing it to grow.

@physiorehab 2 жыл бұрын

All the info is in the Achilles program here: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@DeborahAbelha 2 жыл бұрын

Really can’t express how grateful I am for your work! Visibly your brother-in-law is getting better every video! I’m not there yet….my concern is that both Achilles had a total rupture in different stages of my life. Right one repaired surgically back in 2010 and now the left (non-op /conservative route)…. I’m hoping I will be able to walk normally and dance again, at least, because “weekend soccer’ became my nemesis … twice in my life due to chronic tendinosis…. BTW…Is there a cure for that? Will I ever be able to run after a bus for instance without fear of injury? With your program, I think so. Thank you very much again and sorry for the lengthy comment. 🙏

@physiorehab 2 жыл бұрын

Hope you go well. If you haven’t got it yet check out the full program here: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@nemesizVal Жыл бұрын

I've had achilles tendon rupture twice now, at only 16 years of age. The first time I pulled it in cross country, the second in a soccer game (pre-season trial). This is the second consecutive soccer season I've had to miss. :(

@physiorehab Жыл бұрын

That’s tough! Make sure you strengthen it properly. Our full rehab program is at physiorehab.com

@yesreneau Жыл бұрын

😭

@caiogazzola437 9 ай бұрын

Tks a lot for the videos! I was looking for more exercises to make sure I can properly heal and strengthen everything that I need in order not to reinjury/rupture my Achilles. One question though: what is the ideal frequency? How many times a week/ a day should I be going for?

@physiorehab 9 ай бұрын

All the info is on the Achilles rehab program at physiorehab.com

@muhammadahmed5591 2 күн бұрын

Sir i have ruptured my acillas completely.I am now in my my seventh week after surgery.Can you please tell me when i will start walking

@MR21931 5 ай бұрын

I'm on the same boat.. still working it out. It sucks, can't fully perform at the gym or court 😢

@physiorehab 5 ай бұрын

Have a look at the rehab program if you need some consistency! Physiorehab.com

@hughjudd2239 2 жыл бұрын

I cut my achilles 3 weeks ago when I fell off a ladder, mine is unusual as an Achilles injury as it was physically cut through about 80% of the way rather than popped through excess force. Because I was already cut open and they didn't know the extent of the damage they did surgery and stitched it back together. In a cast for another 3 weeks then in a boot for 6 weeks after that. Hopefully I'll be back to normal soon after 🤞

@physiorehab 2 жыл бұрын

Hope you go ok! Our Achilles rehab program comes out this week so stay tuned to you tube for the notification

@ThePupil Жыл бұрын

Thanks for the video. I am having pain at the inside, just below the ankle. It is the flexor hallucis longus. I had thus for a year now. It happened while too much running. Any specific exercises I can do?

@physiorehab Жыл бұрын

Perhaps follow my exercises in the rehab program at physiorehab.com

@Thegreyreaperuk 2 жыл бұрын

I've just found out after having a scan i've had a ruptured tendon for over 8 months. i can walk ok but i have good days and not so good days. If i wear anything that presses on my tendon it makes it painful for a few days. i'm just wondering what exercises i can do now.

@physiorehab 2 жыл бұрын

Perhaps follow my rehab program for all the exercises you need to do: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@jaysonjaylen 2 жыл бұрын

Why do you keep saying “he’s got 1 week to do this, 1 month to do that”? Where are you getting that information? Thanks

@physiorehab 2 жыл бұрын

Surgeons protocols, healing times and return to sort timeframes all guide our plans

@Vanessa-pl7qi 2 жыл бұрын

I got hit by a sleed (55lbs) on my achilles while training. Did not broke but it got tore. Is normal to loose the flexibility after the achilles gets "hurt"? I can't stretch the back part of my leg (from the top of the ankle to the heel). I'm 2 months in.

@physiorehab 2 жыл бұрын

Yep get into the strengthening and mobility work

@urassisdragon 7 ай бұрын

I doubt if his end range plantarflexion will ever improve-has been my problem. I think avoiding dorsiexion and perhaps surgically repairing in 2-3 degrees of plantarflexion may be only solution. I can plantarflex maybe 1 1/2” on involved side and 2 1/2 on uninvolved side so big difference. It’s frustrating with all this technology end range plantarflexion such a problem!

@attilakocsis-savanya6607 5 ай бұрын

Hi there! 13 weeks ago I had a surgery after a complete rupture. I have started the rehab and my leg was getting stronger and stronger. However in the past 5 days I have started to feel sharp pain while Im doing exercises. I had to stop to do the therapy and nobody knows what is this exactly. My therapist says I have to wait until the pain disappears. However my doctor says that it is okay and I can continue the therapy without rest because it is not sore. Now I dont know what should I do and I dont know how can I do the best for my achilles. I really want to continue the therapy, but I dont want to make more harm. Could you please help me? I feel the sharp pain only if I start to do exercise with it. It is coming from one point of the achilles tendon close to the area where the surgery has happened.

@physiorehab 5 ай бұрын

If you wish to have a consultation over Telehealth just head to physiorehab.com

@kirz8217 2 жыл бұрын

After cast removal on archilles surgery how long before you can start walking on it ?

@physiorehab 2 жыл бұрын

All the answers are in my rehab program at physiorehab.com

@dahlbacka4 2 ай бұрын

I tore my Achilles about a month and a week ago.. less than a CM of retraction and minor tear. Doing it with boot only. How long did he wear the boot for? I've been wearing my boot consistently for 2 weeks now.. even wearing it to bed. Before I kind of half did it.. and paid the price.. by aggravating it very bad one day.

@physiorehab Ай бұрын

Follow my program at physiorehab.com

@Maselive 2 жыл бұрын

1 year post op. I am having stiffness in front of ankle and plantar flexion is better but still weak. Is this normal?

@physiorehab 2 жыл бұрын

Yep - keep hammering the ankle ROM and strengthening

@matthewbarton3578 2 жыл бұрын

Why would you stretch the tendon particularly at week 14? Isnt that encouraging more elongation of the tendon which is already weakened due to being in a boot for an extensive period of time therefore increasing the risk of re rupture?

@physiorehab 2 жыл бұрын

No because you are doing so much strengthening to offset that and now the shortened tendon is dysfunctional it needs to return to normal working range

@AxCE12 2 жыл бұрын

After 2 years from my ruptured achilles (surgery) I have all my range of motion on dorsiflexion, but on plantar flexion I find it very hard to go that last inch as on my healty foot. For exemple, when I do standin 1 leg calf raises, I can't go as high as on the healthy leg. Only if I lean my upper body fowoard to make it easier . Lack of strength or can it be that I did to much strenching on dorsiflexion?

@physiorehab 2 жыл бұрын

Perhaps strengthening yes, but also look at plantar flexion range. Video on that previously

@gerrylaan7410 2 жыл бұрын

Hey Tim, I had my achilles tendon ruptured two days ago, am now in a cast since today and have to decide whether to go for surgery or not tomorrow. My doctor told me that getting surgery or not is a personal preference kinda thing, however I have noticed you mention your brother in laws 1.5 cm tear being suitable for surgery. Is the size of the tear really very relevent to whether to get the surgery or not? Since my doctor did not tell me the size of the gap, simply concluded the diagnosis based on an echo and the squeeze test. Kinda worried that I am not getting the right treatment/info

@physiorehab 2 жыл бұрын

Sorry only just got to this. How are you now?

@gerrylaan7410 2 жыл бұрын

@@physiorehab hey Tim, thanks for reading. I went with the non-surgical route as it seemed like the less burdensome way. Had a convo with my doc and he said the size of the gap shouldn't really make a difference. I'll be put in a vacoped come thursday when my cast gets removed. Very keen to hear from the doc how my healing proces has been.

@thefitbean1 2 жыл бұрын

@@gerrylaan7410 Hi Gerry. I also want with the non-surgical method and am now on my 14th week of recovery. I have two wonderful physiotherapists who assure me that in the end the outcome is the same ( surgical or non- surgical ). My tendon grew back fine and now its strengthning + stretching it again as Tim was showing. Best wishes with your recovery.

@gerrylaan7410 2 жыл бұрын

@@thefitbean1 cheers Bean, its been 8 weeks for me now, almost out of the boot. Can't wait to start actively working towards full recovery. Good to hear that all is going well for you too!

@tlumsey2300 2 жыл бұрын

Hello had surgery may 2020 and still can't walk correctly or walk up hills . I've noticed bo one had 2 cuts like me they cut my achilles and side of my calf .. and it's still really really stiff.. any tips

@physiorehab 2 жыл бұрын

Yep have a look at the full rehab program: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@APARNABABU1723 2 жыл бұрын

After an accident of ankle and post surgery I got developed equinous foot and the doctor said my Achilles’ tendon got fixed … it’s being now a long while of 15 years ? Can any Physio help me ? And my calf muscle now have atrophy due to disuse ? Can something help to strengthen it ? Kindly suggest sir

@physiorehab 2 жыл бұрын

Sure. Have a look at all the ankle and calf exercises in this rehab program: physiorehab.com/rehab-programs-achilles-injury-surgery-rehab

@nikideshmukh7722 11 ай бұрын

I'm at 14th week but I have no where near the flexibility of my foot like this. I'm trying to increase range of motions but my achilles physically stops me no matter how hard I'm pulling until it pains. Not even at 90degrees

@physiorehab 10 ай бұрын

Stick at it! Full program here: physiorehab.com

@og_raybanz332 2 жыл бұрын

I literally had my Achilles’ tendon surgery yesterday morning. How long does it take to come back and can I do dipping tobacco pouches from time to time

@physiorehab 2 жыл бұрын

What’s are they? Achilles surgery program will be out in a few weeks

@og_raybanz332 2 жыл бұрын

@@physiorehab it’s the 8mg ON! Pouches. I’m in week 2 post op they took me out of the cast and removed the stitches today. I’m in a walking boot with extra padding. I still don’t feel all that great walking yet. I start physical therapy as soon as I get ahold of the ppl tomorrow

@LewBoy89 2 жыл бұрын

@@og_raybanz332 I was in a cast for 6 weeks and now a boot for minimum 6 weeks. I find it crazy how I had to be in a cast for 6 weeks and others are out in 2 weeks