@harry.physio: Insertional Achilles Tendinopathy: The Ultimate Rehab Masterclass 🤓
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Insertional Achilles tendinopathy affects the lower Achilles where it attaches to the heel bone and can be sensitive to compression, especially in deeper ankle dorsiflexion. Rehab usually focuses on progressive calf loading while temporarily modifying ranges that excessively compress the tendon insertion.
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1️⃣ Top-Range SL Calf Raise
3 Sets × 8–12 Reps
Loads Achilles while limiting insertion compression.
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2️⃣ Wall Sit Calf Raise Hold
3 Sets × 30–45s Hold
Builds soleus strength with controlled loading.
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3️⃣ FFE SL Calf Raise
3 Sets × 10–12 Reps
Progresses single-leg calf strength and control.
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4️⃣ RFE SL Calf Raise
3 Sets × 8–12 Reps
Builds calf strength in split stance.
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5️⃣ Toe Walks (Forward + Lateral)
3 Sets × 20–30s
Improves calf endurance and ankle control.
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6️⃣ SS Calf Raise Hold
3 Sets × 15–30s Hold
Develops isometric calf strength and tolerance.
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7️⃣ Seated Calf Raise
3 Sets × 12–15 Reps
Targets soleus through bent-knee loading.
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Choose a few exercises that match your current ability and tolerance, then progress the loading gradually. Stay consistent and build tendon capacity over time.
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Pain during exercise should not exceed 3/10 and should remain bearable.
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Entertainment only, not medical advice. Consult a healthcare provider for your condition or treatment plan.
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#AchillesTendinopathy #AchillesRehab #Physiotherapy #RehabExercises #CalfStrength

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Sunday 23 August 2026 15:00:00 GMT